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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	16% 468kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	7.73% 2.47g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	27.6% 276mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.03% 38g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.3 times more Vitamin B5, 7.9 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Vitamin B1 per 5 oz.
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Raw California Red Kidney Beans have 5 times more Calcium, 4.1 times more Copper, 2.8 times more Iron, 6.2 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 11.4 times more Potassium and 3.6 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 7.3 times more Selenium and 43.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.6 times more Omega 3, 7.5 times more Fiber and 2.8 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 28.4 times more Fat, 48.5 times more Saturated Fat and 18.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.