Comparing Nutrients in 100 grams California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	5.45% 1.75g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	5.94% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	42.8% 55.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	65.5% 25g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	3.85% 0.05mg	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	99% 394μg	30.8% 123μg	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	5% 4.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	19.5% 195mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	29.7% 0.27mg	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	117% 9.35mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	20% 0.46mg	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% 405mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	42.5% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.72% 27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Raw California Red Kidney Beans have 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.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Vitamin B1 per 100 g.
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Raw California Red Kidney Beans have 5 times more Calcium, 4.1 times more Copper, 2.8 times more Iron, 6.2 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 11.4 times more Potassium and 3.6 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 7.3 times more Selenium and 43.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.6 times more Omega 3, 7.5 times more Fiber and 2.8 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 28.4 times more Fat, 48.5 times more Saturated Fat and 18.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.