Comparing Nutrients in 7 ounces Tortillas, ready-to-bake or -fry, corn, without added salt VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	15% 441kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	27% 10.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	20% 11.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled 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	18.5% 0.22mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	18.3% 0.24mg	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	56.6% 226μg	64.5% 258μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	34.7% 347mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	47.6% 0.43mg	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	34.7% 2.78mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	37% 0.85mg	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	89% 623mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.37% 87.5g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt vs Boiled Kidney Beans:

• 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 All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Tortillas, ready-to-bake or -fry, corn, without added salt vs Boiled Kidney Beans:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 5 times more Calcium, 1.5 times more Magnesium and 2.3 times more Phosphorus than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper, 1.6 times more Iron, 2.6 times more Potassium and 1.5 times more Water than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled All Types Kidney Beans have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 1.7 times more Energy, 5 times more Fat, 4.6 times more Saturated Fat, 10.1 times more Omega 6 and 2 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Omega 3 and 1.5 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.