Comparing Nutrients in 7 ounces Tortillas, ready-to-bake or -fry, flour, refrigerated VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Red Kidney Beans	Recommended Dietary Allowance
Energy	21% 607kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.4% 98g	94% 122g	130g per day for Men 19-50 years
Sugars	10% 7.36g	5.75% 4.17g	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	0.77% 0.56g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	79.4% 30g	38g per day for Men 19-50 years
Protein	29% 16.3g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	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	83% 1mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.8% 8.76mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	60.6% 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	46.6% 187μg	195% 782μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	90% 7.2mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	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	58.4% 409mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	80.5% 44.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	1.7% 63.5g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, refrigerated VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated versus 7 oz of 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, flour, refrigerated vs Red Kidney Beans:

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.3 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.4 times more Vitamin B5, 6.7 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin C
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Tortillas, ready-to-bake or -fry, flour, refrigerated vs Red Kidney Beans:

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.8 times more Calcium, 7 times more Selenium and 61.3 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 6.7 times more Copper, 1.8 times more Iron, 6.3 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 10.9 times more Potassium and 5.3 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 7.5 times more Fat, 19 times more Saturated Fat, 9 times more Omega 6 and 1.8 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.6 times more Omega 3, 4.3 times more Fiber and 2.7 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6