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

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tostada shells, corn	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.3% 474kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	7.75% 0.12g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	47.2% 8.03g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.4g	46% 59.8g	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	15.3% 5.8g	65.5% 25g	38g per day for Men 19-50 years
Protein	11% 6.15g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.23% 0.094mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.82% 0.19mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	30.5% 0.4mg	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	NA	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5% 4.5mg	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	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

	Tostada shells, corn	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.6% 76mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	122% 1.1mg	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	19% 1.53mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	43.5% 1mg	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	29% 203mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	43.8% 657mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.09% 3.32g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.1 times more Vitamin B5 than Tostada shells, corn.
• Both Tostada shells, corn and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 100 g.

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

• Tostada shells, corn have 59.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Calcium, 7.4 times more Copper, 6.1 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 6.3 times more Potassium, 1.5 times more Selenium and 2.1 times more Zinc than Tostada shells, corn.

Comparison of macro-nutrients per 100 grams:

• Tostada shells, corn have 1.4 times more Energy, 93.5 times more Fat, 194.8 times more Saturated Fat, 1.5 times more Omega 3 and 148.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Fiber and 4 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Tostada shells, corn as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.