Comparing Nutrients in 7 ounces Tortillas, ready-to-bake or -fry, flour, without added calcium VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Red Kidney Beans	Recommended Dietary Allowance
Energy	22.2% 645kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	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	85% 110g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	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	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	17.2% 6.55g	79.4% 30g	38g per day for Men 19-50 years
Protein	31% 17.3g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, without added calcium	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	88% 1.05mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	61% 244μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	82% 6.55mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	35% 246mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	1.44% 53g	0.63% 23.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium 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, without added calcium vs Red Kidney Beans:

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have 1.4 times more Vitamin B2 and 1.7 times more Vitamin B3 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.3 times more Vitamin B5, 7.9 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin C
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Raw 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, flour, without added calcium vs Red Kidney Beans:

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have 7.3 times more Selenium and 39.8 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.1 times more Calcium, 2.6 times more Copper, 2 times more Iron, 5.3 times more Magnesium, 2.4 times more Manganese, 3.3 times more Phosphorus, 10.4 times more Potassium and 3.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have 6.7 times more Fat, 11.3 times more Saturated Fat and 4.4 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 6.6 times more Omega 3, 4.6 times more Fiber and 2.6 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium 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