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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Navy Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	11.6% 337kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	5.45% 1.75g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	5.94% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.8g	42.8% 55.6g	130g per day for Men 19-50 years
Sugars	5.35% 3.88g	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	0% 0g	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	% 0.21g	NA	g per day for Men 19-50 years
Sucrose	% 3.33g	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	40% 22.3g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Navy 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	64.6% 0.78mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	91% 364μg	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	NA	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	14.7% 147mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	68.6% 5.5mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	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% 407mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	42.5% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.72% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy 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 Navy 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 Navy Beans vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 100 grams of Navy Beans have 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 8.6 times more Vitamin B6 and 3 times more Vitamin B9 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 1.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Navy Beans.
• Both Raw Navy 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 grams.

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

• 100 grams of Navy Beans have 3.8 times more Calcium, 3.1 times more Copper, 1.7 times more Iron, 6.7 times more Magnesium, 3.1 times more Manganese, 3.3 times more Phosphorus, 9 times more Potassium and 5.1 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 2.1 times more Selenium and 95.6 times more Sodium than Raw Navy Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navy Beans have 10 times more Omega 3, 4.6 times more Fiber and 2.6 times more Protein 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 4.7 times more Fat, 10.3 times more Saturated Fat and 3 times more Omega 6 than Raw Navy Beans.
• Both Navy Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Navy Beans provide inadequate amounts of Omega 6