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

Macros Ratio

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

Macro Nutrients

	Meatless Meatballs	California Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 782kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.66g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	1.26% 0.21g	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	183% 237g	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	260% 99g	38g per day for Men 19-50 years
Protein	149% 83.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Meatless Meatballs	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	311% 2.8mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	146% 2183mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	92% 10mg	11mg per day for Men 19-50 years
Water	6.22% 230g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Meatless Meatballs have 1.8 times more Vitamin B1, 1.2 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B5, 2 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin C than Meatless Meatballs.
• Both Meatless Meatballs and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Meatless Meatballs as well as Raw 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 California Red Kidney Beans:

• Meatless Meatballs have 50 times more Sodium and 4.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.8 times more Calcium, 1.6 times more Copper, 4.3 times more Iron, 8.9 times more Magnesium, 8.3 times more Potassium, 4 times more Selenium and 1.4 times more Zinc than Meatless Meatballs.
• Both Meatless Meatballs and Raw California Red Kidney Beans have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Meatless Meatballs have 36 times more Fat, 39.6 times more Saturated Fat, 6.2 times more Omega 3 and 76.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Energy, 7.5 times more Carbohydrate and 5.4 times more Fiber than Meatless Meatballs.
• Both Meatless Meatballs and Raw California Red Kidney Beans have similar amounts of Protein per 14 oz.
• Both Meatless Meatballs as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.