Comparing Nutrients in 500 calories Tortillas, ready-to-bake or -fry, flour, refrigerated VS California Red Kidney Beans

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, flour, refrigerated: 163g
• California Red Kidney Beans: 152g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, flour, refrigerated or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	15% 4.78g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.7g	69.7% 91g	130g per day for Men 19-50 years
Sugars	8.36% 6.06g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.63% 0.46g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.98g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	99% 37.7g	38g per day for Men 19-50 years
Protein	24% 13.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.5% 0.82mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.4% 154μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 239mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	74% 5.93mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	8.56% 36mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	66% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48% 337mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	66.3% 36.4μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	80% 1203mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	7.87% 0.87mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	0.48% 18g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Flour, Refrigerated VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, flour, refrigerated or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Tortillas, ready-to-bake or -fry, flour, refrigerated vs California Red Kidney Beans:

• 500 calories of Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.4 times more Vitamin B2 and 2.3 times more Vitamin B3 than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.3 times more Vitamin B5, 6.2 times more Vitamin B6 and 3.9 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and California Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin B6
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tortillas, ready-to-bake or -fry, flour, refrigerated vs California Red Kidney Beans:

• 500 calories of Tortillas, ready-to-bake or -fry, flour, refrigerated have 7.5 times more Selenium and 72.2 times more Sodium than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 9.8 times more Copper, 2.4 times more Iron, 6.7 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 11.1 times more Potassium and 4.5 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and California Red Kidney Beans contain similar levels of Calcium per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, flour, refrigerated lack sufficient amounts of Magnesium, Potassium and Zinc
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tortillas, ready-to-bake or -fry, flour, refrigerated have 34.5 times more Fat, 87.6 times more Saturated Fat, 2.9 times more Omega 3 and 41.2 times more Omega 6 than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 6.6 times more Fiber and 2.8 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6