Comparing Nutrients in 14 ounces Meatless Meatballs VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Meatless Meatballs	43%	41%	16%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Meatless Meatballs	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 782kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.66g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	68.4% 89g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	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	48% 18.3g	97% 37g	38g per day for Men 19-50 years
Protein	149% 83.3g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Meatless Meatballs	Boiled California 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	310% 3.72mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	31.8% 0.41mg	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	77.4% 310μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	248% 5.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45.8% 6.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Meatballs	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	311% 2.8mg	127% 1.15mg	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	107% 8.57mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	55% 1.26mg	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	195% 1365mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	146% 2183mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	6.22% 230g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Meatless Meatballs vs Boiled California Red Kidney Beans:

• Meatless Meatballs have 7.3 times more Vitamin B1, 3.4 times more Vitamin B2, 4.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Meatless Meatballs.
• Both Meatless Meatballs and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 14 oz.
• Both Meatless Meatballs as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Meatless Meatballs vs Boiled California Red Kidney Beans:

• Meatless Meatballs have 2.4 times more Copper, 2.5 times more Phosphorus, 137.5 times more Sodium and 2.1 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.6 times more Calcium, 1.4 times more Iron, 2.7 times more Magnesium, 2.3 times more Potassium and 1.5 times more Selenium than Meatless Meatballs.
• Both Meatless Meatballs and Boiled California Red Kidney Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Meatless Meatballs have 1.6 times more Energy, 100 times more Fat, 101.8 times more Saturated Fat, 16.3 times more Omega 3, 207.3 times more Omega 6 and 2.3 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.8 times more Carbohydrate and 2 times more Fiber than Meatless Meatballs.
• Both Meatless Meatballs as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.