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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 315kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	9.07% 1.54g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	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	19.4% 7.37g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	14.4% 8.08g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled 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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	40.4% 162μg	46% 184μg	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	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

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 248mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	38% 0.34mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	29.4% 0.68mg	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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	17% 571mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	1.7% 62.5g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 1.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.4 times more Vitamin B1 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 6.3 times more Calcium, 1.4 times more Magnesium and 2.2 times more Phosphorus than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.6 times more Copper, 2.1 times more Iron and 2.6 times more Potassium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled Red Kidney Beans contain similar levels of Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 1.7 times more Energy, 5 times more Fat, 10.2 times more Omega 6 and 2 times more Carbohydrate than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 4.9 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6