Comparing Nutrients in 5 ounces Canned Kidney Beans VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Canned Kidney Beans	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	4.1% 119kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	14.7% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	53.7% 70g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.2% 3.77g	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% 0g	0.059% 0.043g	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	% 0g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.68g	g per day for Men 19-50 years
Fiber	16% 6.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	8.02% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	3.05% 0.04mg	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	12.8% 51μg	42% 167μg	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	1.9% 1.7mg	0% 0mg	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	0.19% 0.028mg	8.13% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	4.8% 48mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.71% 28.3μg	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	20.7% 1.66mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	32% 0.73mg	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	18.2% 128mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	3% 111g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 5 ounces of Canned Kidney Beans have 2.6 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 5 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 4.2 times more Vitamin B1, 2.4 times more Vitamin B2, 10.2 times more Vitamin B3, 2.1 times more Vitamin B5, 3.3 times more Vitamin B9 and 43 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 5 ounces of Canned Kidney Beans have 1.3 times more Magnesium, 1.8 times more Potassium and 2.4 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 5 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 4.8 times more Calcium, 2.8 times more Iron, 3.1 times more Manganese, 2.4 times more Phosphorus, 24.3 times more Selenium and 2.5 times more Sodium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Copper and Zinc per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.8 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 5 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 3.5 times more Energy, 12.6 times more Fat, 8.7 times more Saturated Fat, 4.7 times more Omega 3, 16.6 times more Omega 6, 3.4 times more Carbohydrate, 1.4 times more Sugars and 1.5 times more Protein than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6