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

Macros Ratio

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

Macro Nutrients

	Tostada shells, corn	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 672kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	31% 9.94g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	65.2% 84.8g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.8% 108mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	62% 931mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.1 times more Vitamin B5 than Tostada shells, corn.
• Both Tostada shells, corn and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 5 oz.

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

• Tostada shells, corn have 59.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Calcium, 7.4 times more Copper, 6.1 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 6.3 times more Potassium, 1.5 times more Selenium and 2.1 times more Zinc than Tostada shells, corn.

Comparison of macro-nutrients per 5 ounces:

• Tostada shells, corn have 1.4 times more Energy, 93.5 times more Fat, 194.8 times more Saturated Fat, 1.5 times more Omega 3 and 148.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Fiber and 4 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Tostada shells, corn as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.