Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, whole wheatVS Boiled Kidney Beans

Weight per 100 calories

Tortillas, ready-to-bake or -fry, whole wheat

32.3g

Boiled Kidney Beans

78.7g

Tortillas, ready-to-bake or -fry, whole wheat have 2.4 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, whole wheat or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Tortillas, ready-to-bake or -fry, whole wheat

13%

28%

59%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Tortillas, ready-to-bake or -fry, whole wheatvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.25%3.15g

Fat

0.41%0.39g

3.15 gvs0.39 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.9%1.57g

Saturated Fat

0.18%0.057g

1.57 gvs0.057 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.67%0.011g

Omega 3

8.37%0.13g

0.011 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.8%0.31g

Omega 6

0.5%0.085g

0.31 gvs0.085 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.4%15g

Carbohydrate

14%18g

15 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.79g

Sugars

0.35%0.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.79 gvs0.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.3%3.16g

Fiber

13.3%5.04g

3.16 gvs5.04 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.62%3.15g

Protein

12%6.83g

3.15 gvs6.83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tortillas, ready-to-bake or -fry, whole wheatvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22%0.27mg

Vitamin B1

10.5%0.13mg

Thiamine

0.27 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.17%0.093mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.093 mgvs0.046 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.8%1.57mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

1.57 mgvs0.46 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

3.46%0.17mg

Pantothenic acid

NA mgvs0.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.74%0.1mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.1 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44.5μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

44.5 μgvs102 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.05%0.94mg

Ascorbic acid

0 mgvs0.94 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.94%0.29mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.29 mgvs0.024 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.2%1.45μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

1.45 μgvs6.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tortillas, ready-to-bake or -fry, whole wheatvs Boiled Kidney Beans

7.87%78.7mg

Calcium

2.76%27.6mg

78.7 mgvs27.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.53%0.086mg

Copper

19%0.17mg

0.086 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10.6%0.85mg

Iron

22%1.75mg

0.85 mgvs1.75 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.53%27.4mg

Magnesium

7.87%33mg

27.4 mgvs33 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

14.7%0.34mg

NA mgvs0.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%112mg

Phosphorus

15.5%109mg

112 mgvs109 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.5%84.5mg

Potassium

9.38%319mg

84.5 mgvs319 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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21.7%12μg

Selenium

1.57%0.87μg

12 μgvs0.87 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13.3%199mg

Sodium

0.052%0.79mg

199 mgvs0.79 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.63%0.62mg

Zinc

7.16%0.79mg

0.62 mgvs0.79 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.73g

Water

1.42%52.7g

9.73 gvs52.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Tortillas, ready-to-bake or -fry, whole wheat vs Boiled Kidney Beans:

Tortillas, ready-to-bake or -fry, whole wheat have 2.1 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3 and 12.3 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B9, more Vitamin C and 4.6 times more Vitamin K than Tortillas, ready-to-bake or -fry, whole wheat.
Both Tortillas, ready-to-bake or -fry, whole wheat and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 100 kcal.
Both Tortillas, ready-to-bake or -fry, whole wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tortillas, ready-to-bake or -fry, whole wheat vs Boiled Kidney Beans:

Tortillas, ready-to-bake or -fry, whole wheat have 2.9 times more Calcium, 13.8 times more Selenium and 252.8 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Copper, 2.1 times more Iron, 3.8 times more Potassium, 1.3 times more Zinc and 5.4 times more Water than Tortillas, ready-to-bake or -fry, whole wheat.
Both Tortillas, ready-to-bake or -fry, whole wheat and Boiled All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Tortillas, ready-to-bake or -fry, whole wheat have 8 times more Fat, 27.4 times more Saturated Fat, 3.6 times more Omega 6 and 3.1 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 12.6 times more Omega 3, 1.6 times more Fiber and 2.2 times more Protein than Tortillas, ready-to-bake or -fry, whole wheat.
Both Tortillas, ready-to-bake or -fry, whole wheat and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Tortillas, ready-to-bake or -fry, whole wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Tortillas, ready-to-bake or -fry, whole wheatVS Cookies, brownies, commercially prepared, reduced fat, with added fiberBoiled Kidney BeansVS Cookies, brownies, commercially prepared, reduced fat, with added fiberTortillas, ready-to-bake or -fry, whole wheatVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, whole wheatVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, whole wheat or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: