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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Boiled Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	4.38% 127kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	5.45% 1.75g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	17.5% 23g	42.8% 55.6g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	19.5% 7.4g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	13.3% 0.16mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	32.5% 130μg	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	1.33% 1.2mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	2.8% 28mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	36.8% 2.94mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	20.3% 142mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	42.5% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.72% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Tortillas, ready-to-bake or -fry, flour, without added calcium per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Tortillas, ready-to-bake or -fry, flour, without added calcium to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Red Kidney Beans have 2.4 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 100 g of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 3.3 times more Vitamin B1, 5.1 times more Vitamin B2, 6.2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium provide similar amounts of Vitamin B9 per 100 grams.
• Both Boiled Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

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

• 100 grams of Boiled Red Kidney Beans have 1.7 times more Magnesium, 3.1 times more Potassium and 1.5 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 100 g of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.4 times more Calcium, 19.5 times more Selenium and 239 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Copper, Iron, Manganese and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 3.1 times more Omega 3 and 2.2 times more Fiber than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 100 g of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 2.6 times more Energy, 14.2 times more Fat, 24.2 times more Saturated Fat, 9.4 times more Omega 6 and 2.4 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6