Comparing Nutrients in 100 grams Red Kidney Beans VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Red Kidney Beans	Tostada shells, corn	Recommended Dietary Allowance
Energy	11.6% 337kcal	16.3% 474kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	22% 7g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	47.2% 8.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	49.6% 64.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	3.82% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	28% 0.36mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	NA	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Tostada shells, corn	Recommended Dietary Allowance
Calcium	8.3% 83mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	15.8% 0.36mg	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% 406mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.09% 3.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Tostada shells, corn per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Tostada shells, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Tostada shells, corn:

• 100 grams of Red Kidney Beans have 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.1 times more Vitamin B5 than Tostada shells, corn.
• Both Red Kidney Beans and Tostada shells, corn provide similar amounts of Vitamin B6 per 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Tostada shells, corn:

• 100 grams of Red Kidney Beans have 4.7 times more Copper, 4.4 times more Iron, 1.8 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus, 5.7 times more Potassium, 1.5 times more Selenium and 2.3 times more Zinc than Tostada shells, corn.
• While 100 g of Tostada shells, corn contain 54.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tostada shells, corn contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 2.9 times more Omega 3, 2.6 times more Fiber and 3.7 times more Protein than Tostada shells, corn.
• While 100 g of Tostada shells, corn contain 1.4 times more Energy, 22.1 times more Fat, 45.5 times more Saturated Fat and 35.2 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tostada shells, corn offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6