Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Boiled California Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	4.28% 124kcal	7.5% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	8.15% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	34.3% 44.6g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.88g	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	24.5% 9.3g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	2.18% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	17% 0.22mg	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	18.5% 74μg	1.25% 5μg	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	1.33% 1.2mg	0% 0mg	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	NA	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	6.6% 66mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	17% 0.15mg	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	37.3% 2.98mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	14% 0.33mg	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	19.6% 137mg	45% 314mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, corn per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, corn:

• 100 grams of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1, 2 times more Vitamin B5 and 14.8 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, corn.
• While 100 g of Tortillas, ready-to-bake or -fry, corn contain 2.8 times more Vitamin B3 and 2.1 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, corn:

• 100 grams of Boiled California Red Kidney Beans have 1.9 times more Copper, 2.4 times more Iron and 2.3 times more Potassium than Tortillas, ready-to-bake or -fry, corn.
• While 100 g of Tortillas, ready-to-bake or -fry, corn contain 1.5 times more Magnesium, 2.3 times more Phosphorus, 5.1 times more Selenium, 11.3 times more Sodium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn contain similar levels of Calcium and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.5 times more Fiber and 1.6 times more Protein than Tortillas, ready-to-bake or -fry, corn.
• While 100 g of Tortillas, ready-to-bake or -fry, corn contain 1.8 times more Energy, 31.7 times more Fat, 69.3 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6