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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	4.24% 123kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	36% 46.6g	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	24.5% 9.3g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	17% 9.5g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	3.9% 0.19mg	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	28.5% 114μg	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	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

	Boiled Royal Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	34.6% 2.77mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	17.5% 0.4mg	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	45% 314mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	4.53% 154mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.2% 44g	3700g per day for Men 19-50 years

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

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

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

• 100 g of Tortillas, ready-to-bake or -fry, corn, without added salt contain 2.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 grams.
• Both Boiled Royal Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

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

• 100 grams of Boiled Royal Red Kidney Beans have 1.7 times more Copper, 2 times more Iron and 2.5 times more Potassium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 100 g of Tortillas, ready-to-bake or -fry, corn, without added salt contain 4 times more Calcium, 1.5 times more Magnesium, 1.6 times more Manganese and 2.2 times more Phosphorus than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn, without added salt contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Royal Red Kidney Beans have 1.7 times more Omega 3, 1.8 times more Fiber and 1.7 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 100 g of Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.8 times more Energy, 14.7 times more Fat, 30.2 times more Omega 6 and 2.1 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• 100 grams of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6