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Compare Nutrients in 100 grams Enriched Tortilla Mix White Wheat FlourVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Enriched Tortilla Mix White Wheat Flour
10%
24%
66%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
Enriched Tortilla Mix White Wheat FlourBoiled Kidney Beans
Vitamin A
NA
0%
NA μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
61%
13%
0.735 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
38%
4.46%
0.493 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
36%
3.6%
5.82 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
3.08%
9.23%
0.04 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
1.33%
0 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
11%
0.2%
1.64 mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.92%
7%
1.1 μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
34%
32.5%
136 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Enriched Tortilla Mix White Wheat FlourBoiled Kidney Beans
Calcium
20.5%
3.5%
205 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
11%
24%
0.1 mg0.216 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
88%
27.8%
7.05 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.25%
10.5%
21 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
26.7%
18.7%
0.614 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
30%
19.7%
210 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.13%
8.6%
100 mg405 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
NA
2%
NA μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
45%
0.07%
677 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
5.8%
9.1%
0.64 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Enriched Tortilla Mix White Wheat Flour vs Boiled Kidney Beans:
Enriched Tortilla Mix White Wheat Flour has 4.6 times more Thiamine, 8.5 times more Vitamin B2, 10.1 times more Vitamin B3 and 54.7 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3 times more Vitamin B6 and 7.6 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour. Both Enriched Tortilla Mix White Wheat Flour and Boiled All Types Kidney Beans have similar amounts of Folate per 100g.

Comparing minerals per 100 grams for Enriched Tortilla Mix White Wheat Flour vs Boiled Kidney Beans:
Enriched Tortilla Mix White Wheat Flour has 5.9 times more Calcium, 3.2 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus and 677 times more Sodium than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.2 times more Copper, 2 times more Magnesium, 4.1 times more Potassium and 1.6 times more Zinc than Enriched Tortilla Mix White Wheat Flour.

Macro Nutrients

100gRDA for Men 19-30 years
Enriched Tortilla Mix White Wheat FlourBoiled Kidney Beans
Fat
11%
0.52%
10.63 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
17%
15%
9.66 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
51.6%
17.5%
67.14 g22.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
14%
4.38%
405 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
0.44%
NA g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
17%
NA g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
13%
0.23%
4.1 g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
7.7%
10.6%
0.123 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
8.23%
0.64%
1.399 g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.27%
1.8%
10.08 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Enriched Tortilla Mix White Wheat Flour has 21.3 times more Fat, 2.9 times more Carbohydrate, 3.2 times more Energy, 56.2 times more Saturated Fat and 13 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.4 times more Omega 3 and 6.6 times more Water than Enriched Tortilla Mix White Wheat Flour. Both Enriched Tortilla Mix White Wheat Flour and Boiled All Types Kidney Beans have similar amounts of Protein per 100g.