Comparing Nutrients in 1 kilogram Vegetarian fillets VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Vegetarian fillets	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	100% 2900kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	186% 180g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	650% 10.4g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	488% 83g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	130% 169g	130g per day for Men 19-50 years
Sugars	11% 8g	72.4% 52.5g	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	161% 61g	111% 42g	38g per day for Men 19-50 years
Protein	411% 230g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	917% 11mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	750% 120mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1154% 15mg	208% 2.7mg	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	255% 1020μg	65% 260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1750% 42μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	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	230% 34.5mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	95% 950mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	1028% 9.25mg	280% 2.52mg	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	250% 20mg	233% 18.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	NA	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	643% 4500mg	220% 1540mg	700mg per day for Men 19-50 years
Potassium	176% 6000mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	483% 7250mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	182% 20mg	11mg per day for Men 19-50 years
Water	12% 450g	20.4% 755g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Cooked Chili Beans, Barbecue, Ranch Style per 1 kg

Compare the macro and micronutrient content in 1 kg of Vegetarian fillets versus 1 kg of Cooked Chili Beans, Barbecue, Ranch Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Vegetarian fillets vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 kilogram of Vegetarian fillets has 27.5 times more Vitamin B1, 6 times more Vitamin B2, 33.3 times more Vitamin B3, 5.6 times more Vitamin B6, 3.9 times more Vitamin B9, 420 times more Vitamin B12 and 16.4 times more Vitamin E than Cooked Chili Beans, Barbecue, Ranch Style.
• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin B12 and Vitamin E
• Both Vegetarian fillets as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Vegetarian fillets vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 kilogram of Vegetarian fillets has 3.1 times more Calcium, 3.7 times more Copper, 2.9 times more Phosphorus and 1.3 times more Potassium than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 kg of Cooked Chili Beans, Barbecue, Ranch Style contains 2 times more Magnesium, 1.3 times more Selenium, 1.5 times more Sodium, 1.4 times more Zinc and 1.7 times more Water than Vegetarian fillets.
• Both Vegetarian fillets and Cooked Chili Beans, Barbecue, Ranch Style contain similar levels of Iron per one kilogram.
• 1 kilogram of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vegetarian fillets has 3 times more Energy, 18 times more Fat, 19.6 times more Saturated Fat, 3.1 times more Omega 3, 38.4 times more Omega 6, 1.5 times more Fiber and 4.6 times more Protein than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 kg of Cooked Chili Beans, Barbecue, Ranch Style contains 1.9 times more Carbohydrate and 6.6 times more Sugars than Vegetarian fillets.
• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style provide inadequate amounts of Omega 6