Comparing Nutrients in 5 ounces Tostada shells, corn VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tostada shells, corn	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 672kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	31% 9.94g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	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	21.6% 8.22g	34.7% 13g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	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	NA	26.2% 105μg	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	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

	Tostada shells, corn	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.8% 108mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	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	27% 2.17mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	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	41% 288mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	62% 931mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Tostada shells, corn VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Tostada shells, corn versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tostada shells, corn vs Boiled California Red Kidney Beans:

• 5 ounces of Tostada shells, corn have 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3 and 3.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Tostada shells, corn and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.

Comparing minerals per 5 ounces for Tostada shells, corn vs Boiled California Red Kidney Beans:

• 5 ounces of Tostada shells, corn have 1.6 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Selenium, 164.3 times more Sodium and 1.4 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2 times more Copper, 1.9 times more Iron and 1.8 times more Potassium than Tostada shells, corn.
• Both Tostada shells, corn and Boiled California Red Kidney Beans contain similar levels of Calcium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tostada shells, corn have 3.8 times more Energy, 259.8 times more Fat, 500.8 times more Saturated Fat, 3.9 times more Omega 3, 401.3 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.6 times more Fiber and 1.5 times more Protein than Tostada shells, corn.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6