Comparing Nutrients in 500 calories Tostada shells, corn VS Boiled California Red Kidney Beans

Weight per 500 calories

• Tostada shells, corn: 106g
• Boiled California Red Kidney Beans: 403g

Tostada shells, corn have 3.8 times more energy per 100g than Boiled California Red Kidney Beans. It has very high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Tostada shells, corn or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tostada shells, corn	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.7g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	8.18% 0.13g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	49.8% 8.47g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	69.5% 90g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	99% 37.5g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	32.3% 0.42mg	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	NA	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.38% 4.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	129% 1.17mg	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	20% 1.6mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	55.8% 1.3mg	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	30.6% 214mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.32μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	7.3% 270g	3700g per day for Men 19-50 years

Tostada Shells, Corn VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tostada shells, corn or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Tostada shells, corn vs Boiled California Red Kidney Beans:

• 500 kcal of Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.4 times more Vitamin B5 than Tostada shells, corn.
• Both Tostada shells, corn and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Tostada shells, corn have insufficient amounts of Vitamin B2 and Vitamin B5

Comparing minerals per 500 calories for Tostada shells, corn vs Boiled California Red Kidney Beans:

• 500 calories of Tostada shells, corn have 43 times more Sodium than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 3.3 times more Calcium, 7.5 times more Copper, 7.4 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus, 6.8 times more Potassium and 2.7 times more Zinc than Tostada shells, corn.
• 500 calories of Tostada shells, corn lack sufficient amounts of Calcium and Potassium
• Both Tostada shells, corn as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tostada shells, corn have 68 times more Fat, 131 times more Saturated Fat and 105 times more Omega 6 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.3 times more Carbohydrate, 6.1 times more Fiber and 5.7 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Tostada shells, corn as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 in 500 calories.