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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Red Kidney Beans	Recommended Dietary Allowance
Energy	20.3% 589kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	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	75.2% 98g	94% 122g	130g per day for Men 19-50 years
Sugars	7.3% 5.28g	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	0.082% 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	79.4% 30g	38g per day for Men 19-50 years
Protein	28.4% 16g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	80.5% 0.97mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	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	58.5% 234μg	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	11.4% 1.7mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.3% 323mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	82.4% 6.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	60.4% 423mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	1.74% 64.4g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 2 times more Vitamin B3 and 4.1 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.7 times more Vitamin B2, 2.8 times more Vitamin B5, 14.2 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 1.3 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 Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 2 times more Calcium, 6.8 times more Selenium and 61.8 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 6.1 times more Copper, 2 times more Iron, 6.6 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 10.2 times more Potassium and 4.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 7.2 times more Fat, 8 times more Saturated Fat, 7.7 times more Omega 6 and 1.3 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 6.3 times more Fiber and 2.8 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Red Kidney Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6