Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Boiled Kidney Beans	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	6.2% 180kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	17% 2.92g	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	54% 70g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	7.25% 5.26g	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	0.55% 0.4g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	24% 9.07g	13% 4.96g	38g per day for Men 19-50 years
Protein	22% 12.3g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	59.4% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.43% 0.084mg	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	33.3% 133μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	16.4% 0.15mg	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	64.3% 5.15mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	33% 0.76mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	57.5% 31.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.23% 45.3g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 3.1 times more Vitamin B1, 4.9 times more Vitamin B2, 7.6 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tortillas, ready-to-bake or -fry, flour, refrigerated have similar amounts of Vitamin K per 5 oz.
• Both Boiled All Types Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• Boiled All Types Kidney Beans have 2.1 times more Copper, 1.9 times more Magnesium, 3.2 times more Potassium, 1.9 times more Zinc and 2.1 times more Water than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 4.2 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 20.3 times more Selenium and 736 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.8 times more Fiber than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 2.4 times more Energy, 16 times more Fat, 40.1 times more Saturated Fat, 1.3 times more Omega 3, 19.1 times more Omega 6, 2.2 times more Carbohydrate and 11.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tortillas, ready-to-bake or -fry, flour, refrigerated have similar amounts of Protein per 5 oz.
• Both Boiled All Types Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.