Comparing Nutrients in 300 calories California Red Kidney Beans VS Meatless Bacon Bits

Weight per 300 calories

• California Red Kidney Beans: 91g
• Meatless Bacon Bits: 63g

Meatless Bacon Bits have 1.4 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Meatless Bacon Bits?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Meatless Bacon Bits	27%	49%	24%

Macro Nutrients

	California Red Kidney Beans	Meatless Bacon Bits	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	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	59.6% 22.6g	17% 6.43g	38g per day for Men 19-50 years
Protein	39.6% 22g	36% 20g	56g per day for Men 19-50 years

Vitamins

	California Red 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	40% 0.48mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	3.88% 0.05mg	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	89.5% 358μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31.5% 0.76μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	1.33% 1.2mg	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	NA	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Meatless Bacon Bits	Recommended Dietary Allowance
Calcium	17.7% 177mg	6.37% 63.7mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	37.7% 0.34mg	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	106% 8.5mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	8.48% 4.66μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.14% 5.04g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Meatless Bacon Bits:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B1, 4.5 times more Vitamin B2, 1.9 times more Vitamin B3, 7.2 times more Vitamin B6, 4.5 times more Vitamin B9 and 3.4 times more Vitamin C than Meatless Bacon Bits.
• While Meatless Bacon Bits contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Meatless Bacon Bits have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Meatless Bacon Bits:

• Raw California Red Kidney Beans have 2.8 times more Calcium, 2.9 times more Copper, 18.7 times more Iron, 2.4 times more Magnesium, 2.7 times more Phosphorus, 14.8 times more Potassium and 2 times more Zinc than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 1.6 times more Selenium and 111.6 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 3 times more Carbohydrate and 3.5 times more Fiber than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 71.8 times more Fat, 78.1 times more Saturated Fat, 12.2 times more Omega 3 and 155 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Meatless Bacon Bits have similar amounts of Energy and Protein per 300 kcal.
• Both Raw California Red Kidney Beans as well as Meatless Bacon Bits have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.