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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 441kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	89% 116g	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	27% 10.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	20% 11.3g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Royal 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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

	Tortillas, ready-to-bake or -fry, corn, without added salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	34.7% 347mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	2.37% 87.5g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, corn, without added salt VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 3.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B3, 4 times more Vitamin B5, 1.8 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin C
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 1.3 times more Calcium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 6.5 times more Copper, 6.2 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 1.3 times more Phosphorus, 8.7 times more Potassium and 2.8 times more Zinc than Tortillas, ready-to-bake or -fry, corn, without added salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 5.6 times more Fat and 11.2 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.5 times more Energy, 4.5 times more Omega 3, 1.3 times more Carbohydrate, 4.8 times more Fiber and 4.4 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6