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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 315kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	9.07% 1.54g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	24.4% 31.8g	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	19.4% 7.37g	34.7% 13g	38g per day for Men 19-50 years
Protein	14.4% 8.08g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	11.3% 0.15mg	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	40.4% 162μg	26.2% 105μg	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	0% 0mg	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	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

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 248mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	45.5% 0.41mg	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	25% 2mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	19.6% 0.45mg	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	63.6% 445mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.7% 62.5g	2.56% 95g	3700g per day for Men 19-50 years

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

• Tortillas, ready-to-bake or -fry, corn, without added salt have 2.8 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 5 oz.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Tortillas, ready-to-bake or -fry, corn, without added salt have 2.7 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese and 2.3 times more Phosphorus than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Copper, 2.1 times more Iron, 2.7 times more Potassium and 1.5 times more Water than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled California Red Kidney Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 1.8 times more Energy, 27.8 times more Fat, 23.9 times more Saturated Fat, 54.4 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Fiber and 1.6 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 5 oz.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.