Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Tortillas, ready-to-bake or -fry, corn, without added salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	3.96% 115kcal	11% 315kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	9.07% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	51% 66g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	24% 0.31mg	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	8.15% 32.6μg	40.4% 162μg	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	1.26% 1.13mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	24.3% 0.22mg	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	22% 1.77mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	24.8% 0.57mg	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	21.5% 150mg	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	24% 363mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	3% 111g	1.7% 62.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Tortillas, ready-to-bake or -fry, corn, without added salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Tortillas, ready-to-bake or -fry, corn, without added salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 5 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 5 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Potassium, 23.3 times more Sodium and 1.8 times more Water than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 5 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 6 times more Calcium, 2.2 times more Magnesium, 1.4 times more Manganese, 3 times more Phosphorus and 1.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tortillas, ready-to-bake or -fry, corn, without added salt contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Omega 3 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 5 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 2.7 times more Energy, 6.9 times more Fat, 13.1 times more Omega 6 and 3.1 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tortillas, ready-to-bake or -fry, corn, without added salt offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6