Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Meatless Bacon Bits

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Meatless Bacon Bits	27%	49%	24%

Macro Nutrients

	Boiled Kidney Beans	Meatless Bacon Bits	Recommended Dietary Allowance
Energy	43.8% 1270kcal	164% 4760kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	127% 40.6g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	924% 14.8g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	710% 121g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	220% 286g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	0% 0g	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	168% 64g	268% 102g	38g per day for Men 19-50 years
Protein	155% 86.7g	571% 320g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Meatless Bacon Bits	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	61.5% 0.8mg	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	325% 1300μg	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	500% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	21% 19mg	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	2% 0.3mg	460% 69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Meatless Bacon Bits	Recommended Dietary Allowance
Calcium	35% 350mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	599% 5.4mg	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	278% 22mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	NA	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	197% 1380mg	310% 2170mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1180% 17700mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	18% 669g	2.16% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Meatless Bacon Bits:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B6 and more Vitamin K than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 3.8 times more Vitamin B1, 2.8 times more Vitamin B3, more Vitamin B12, 1.6 times more Vitamin C and 230 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Meatless Bacon Bits have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Meatless Bacon Bits have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Meatless Bacon Bits:

• Boiled All Types Kidney Beans have 3.1 times more Iron, 2.8 times more Potassium and 8.4 times more Water than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 2.9 times more Calcium, 2.5 times more Copper, 2.3 times more Magnesium, 1.6 times more Phosphorus, 6.7 times more Selenium, 1770 times more Sodium and 1.9 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Meatless Bacon Bits contain 3.7 times more Energy, 51.8 times more Fat, 55.5 times more Saturated Fat, 8.7 times more Omega 3, 111.8 times more Omega 6, 1.3 times more Carbohydrate, 1.6 times more Fiber and 3.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Meatless Bacon Bits have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.