Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Boiled California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	6.06% 176kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	7.73% 2.47g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	60.6% 79g	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	34.7% 13g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	23% 13g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	5.45% 0.071mg	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	26.2% 105μg	43.6% 174μg	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	NA	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

	Boiled California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	9.36% 94mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	42% 0.38mg	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	53% 4.22mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	28.5% 0.65mg	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	27.7% 194mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.03% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, flour, without added calcium per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 5 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 4.1 times more Vitamin B1, 4.7 times more Vitamin B2, 6.6 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 5 ounces of Boiled California Red Kidney Beans have 1.7 times more Calcium, 1.8 times more Magnesium, 3.2 times more Potassium and 1.2 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 5 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.5 times more Manganese, 19.5 times more Selenium and 119.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Copper, Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.8 times more Fiber than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 5 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 2.6 times more Energy, 78.9 times more Fat, 124.6 times more Saturated Fat, 1.7 times more Omega 3, 50.5 times more Omega 6 and 2.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6