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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	17.5% 23g	130g per day for Men 19-50 years
Sugars	NA	0.44% 0.32g	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	13.7% 5.2g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	10% 5.7g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.23% 0.12mg	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	28.5% 114μg	32.5% 130μg	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	0% 0mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.5% 175mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	27% 0.24mg	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	17.5% 1.4mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	20.7% 0.48mg	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	45% 314mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	4.53% 154mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.8% 67g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Tortillas, ready-to-bake or -fry, corn, without added salt have 1.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 1.4 times more Vitamin B1 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

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

• 100 grams of Tortillas, ready-to-bake or -fry, corn, without added salt have 6.3 times more Calcium, 1.4 times more Magnesium and 2.2 times more Phosphorus than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 1.6 times more Copper, 2.1 times more Iron and 2.6 times more Potassium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled Red Kidney Beans contain similar levels of Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tortillas, ready-to-bake or -fry, corn, without added salt have 1.7 times more Energy, 5 times more Fat, 10.2 times more Omega 6 and 2 times more Carbohydrate than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 4.9 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6