Comparing Nutrients in 7 ounces Taco shells, baked, without added salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked, without added salt	6%	42%	52%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Taco shells, baked, without added salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	32% 929kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	46.2% 45g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	20% 6.44g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	66.2% 1.06g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	34.2% 44.5g	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	39% 15g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked, 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	37.7% 0.45mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	16% 0.21mg	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	52% 208μg	36.7% 147μg	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	2.65% 2.4mg	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

	Taco shells, baked, without added salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	63.7% 0.57mg	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	62% 4.96mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	27.4% 0.63mg	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	70.3% 492mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked, without added salt VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Taco shells, baked, without added salt versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Taco shells, baked, without added salt vs Boiled California Red Kidney Beans:

• 7 ounces of Taco shells, baked, without added salt have 1.8 times more Vitamin B1, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Taco shells, baked, without added salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• Both Taco shells, baked, without added salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Taco shells, baked, without added salt vs Boiled California Red Kidney Beans:

• 7 ounces of Taco shells, baked, without added salt have 2.4 times more Calcium, 2.2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.4 times more Copper and 2.3 times more Potassium than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Boiled California Red Kidney Beans contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Taco shells, baked, without added salt have 3.8 times more Energy, 251.1 times more Fat, 231.8 times more Saturated Fat, 16.7 times more Omega 3, 397.1 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.3 times more Protein than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Boiled California Red Kidney Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6