Comparing Nutrients in 5 ounces Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	12%	19%	69%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	14% 407kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.99g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.26% 1.23g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	22% 12.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	NA	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	27% 271mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	NA	34% 0.31mg	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	35.3% 2.82mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	26.5% 0.61mg	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	NA	28% 196mg	700mg per day for Men 19-50 years
Potassium	NA	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	85% 1273mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch VS Boiled Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch versus 5 oz of Boiled Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch vs Boiled Kidney Beans:

• Both Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch and Boiled All Types Kidney Beans have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch vs Boiled Kidney Beans:

• 5 ounces of Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch have 5.5 times more Calcium and 898 times more Sodium than Boiled Kidney Beans.
• Both Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch and Boiled Kidney Beans contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch have 2.3 times more Energy, 12 times more Fat, 9.5 times more Saturated Fat, 8.1 times more Omega 6 and 2.2 times more Carbohydrate than Boiled Kidney Beans.
• While 5 oz of Boiled All Types Kidney Beans contain 4 times more Omega 3 than Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch.
• Both Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch and Boiled Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6