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

Macros Ratio

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

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Red 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% 0.33g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	1.25% 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	38.6% 14.7g	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 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	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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	34.7% 347mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	53.4% 0.48mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	41% 0.95mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	2.37% 87.5g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, corn, without added salt VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortillas, ready-to-bake or -fry, corn, without added salt versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 6.3 times more Calcium, 1.4 times more Magnesium and 2.2 times more Phosphorus than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.6 times more Copper, 2.1 times more Iron and 2.6 times more Potassium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled Red Kidney Beans contain similar levels of Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 1.7 times more Energy, 5 times more Fat, 10.2 times more Omega 6 and 2 times more Carbohydrate than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 4.9 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6