Comparing Nutrients in 7 ounces Tortillas, ready-to-bake or -fry, flour, shelf stable VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	20.3% 589kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	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	75.2% 98g	35% 45.2g	130g per day for Men 19-50 years
Sugars	7.3% 5.28g	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	0.082% 0.06g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	28.4% 16g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	80.5% 0.97mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	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	58.5% 234μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.4% 1.7mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	32.3% 323mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	82.4% 6.6mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	60.4% 423mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.74% 64.4g	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, flour, shelf stable vs Boiled Kidney Beans:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 3 times more Vitamin B1, 2.1 times more Vitamin B2, 7.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 28.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.3 times more Vitamin B6, more Vitamin C and 2 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tortillas, ready-to-bake or -fry, flour, shelf stable vs Boiled Kidney Beans:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 4.7 times more Calcium, 1.5 times more Iron, 1.5 times more Phosphorus, 19.9 times more Selenium and 742 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Copper, 2 times more Magnesium, 3 times more Potassium, 1.8 times more Zinc and 2.1 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Boiled All Types Kidney Beans have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 2.3 times more Energy, 15.2 times more Fat, 16.8 times more Saturated Fat, 2.3 times more Omega 3, 16.3 times more Omega 6, 2.2 times more Carbohydrate and 8.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.