Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	5.54% 161kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	5.83% 5.66g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	16% 2.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	68% 88.6g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	2.4% 1.75g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	33% 12.5g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	4.33% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	33.4% 0.43mg	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	11.4% 45.6μg	2.5% 9.92μg	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	1.76% 1.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	28% 0.65mg	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	30% 210mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	4.2% 155g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Tortillas, ready-to-bake or -fry, corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Tortillas, ready-to-bake or -fry, corn:

• 7 ounces of Canned Red Kidney Beans with Liquids have 4.6 times more Vitamin B9 and more Vitamin K than Tortillas, ready-to-bake or -fry, corn.
• While 7 oz of Tortillas, ready-to-bake or -fry, corn contain 3 times more Vitamin B3 and 2.7 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tortillas, ready-to-bake or -fry, corn provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Tortillas, ready-to-bake or -fry, corn:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Potassium, 5.7 times more Sodium and 1.7 times more Water than Tortillas, ready-to-bake or -fry, corn.
• While 7 oz of Tortillas, ready-to-bake or -fry, corn contain 2.8 times more Calcium, 2.4 times more Magnesium, 3 times more Phosphorus, 5.5 times more Selenium and 2.1 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tortillas, ready-to-bake or -fry, corn contain similar levels of Copper, Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Omega 3 and 2.1 times more Sugars than Tortillas, ready-to-bake or -fry, corn.
• While 7 oz of Tortillas, ready-to-bake or -fry, corn contain 2.7 times more Energy, 7.9 times more Fat, 16.7 times more Omega 6, 3 times more Carbohydrate and 1.5 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tortillas, ready-to-bake or -fry, corn offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6