Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Boiled Kidney Beans	Taco shells, baked	Recommended Dietary Allowance
Energy	6.2% 180kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	31.5% 10g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	43.2% 7.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	69.2% 90g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	2.93% 2.13g	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	0.2% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	24% 9.07g	25% 9.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22% 0.29mg	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	46% 184μg	24.5% 98μg	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	0.28% 0.043mg	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Taco shells, baked	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	17.8% 0.16mg	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	39.3% 3.15mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	34.5% 0.79mg	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	28% 196mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Taco shells, baked:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B9 and more Vitamin C than Taco shells, baked.
• While Taco shells, baked contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B6 and 23 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Taco shells, baked have similar amounts of Vitamin K per 5 oz.
• Both Boiled All Types Kidney Beans as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Taco shells, baked:

• Boiled All Types Kidney Beans have 1.9 times more Copper, 1.4 times more Iron, 1.8 times more Potassium and 10.5 times more Water than Taco shells, baked.
• While Taco shells, baked contain 2.9 times more Calcium, 2 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 4.4 times more Selenium, 324 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Protein than Taco shells, baked.
• While Taco shells, baked contain 3.7 times more Energy, 43.6 times more Fat, 97.3 times more Saturated Fat, 1.7 times more Omega 3, 48 times more Omega 6, 2.8 times more Carbohydrate and 4.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Taco shells, baked have similar amounts of Fiber per 5 oz.
• Both Boiled All Types Kidney Beans as well as Taco shells, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.