Comparing Nutrients in 300 calories Meatless Meatballs VS Boiled California Red Kidney Beans

Weight per 300 calories

• Meatless Meatballs: 152g
• Boiled California Red Kidney Beans: 242g

Meatless Meatballs have 1.6 times more energy per 100g than Boiled California Red Kidney Beans. It has above average energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Meatless Meatballs or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.17g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	49.5% 0.79g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.37% 12g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	18.4% 7g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	57% 32g	39.4% 22g	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	119% 1.43mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	19.4% 0.25mg	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	29.7% 119μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	95% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.23% 2.9mg	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	17.6% 2.63mg	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	3.8% 38mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	119% 1.08mg	77.7% 0.7mg	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	41% 3.3mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	6.53% 27.4mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	NA	33.5% 0.77mg	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	75% 524mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	56% 838mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	4.38% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Meatless Meatballs vs Boiled California Red Kidney Beans:

• Meatless Meatballs have 4.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Vitamin B9 and more Vitamin C than Meatless Meatballs.
• Both Meatless Meatballs as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Meatless Meatballs vs Boiled California Red Kidney Beans:

• Meatless Meatballs have 1.5 times more Copper, 1.6 times more Phosphorus, 86.5 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.2 times more Calcium, 2.2 times more Iron, 4.2 times more Magnesium, 3.7 times more Potassium, 2.4 times more Selenium and 1.8 times more Water than Meatless Meatballs.

Comparison of macro-nutrients per 300 calories:

• Meatless Meatballs have 62.9 times more Fat, 64.1 times more Saturated Fat, 10.2 times more Omega 3, 130.5 times more Omega 6 and 1.4 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.5 times more Carbohydrate and 3.2 times more Fiber than Meatless Meatballs.
• Both Meatless Meatballs and Boiled California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Meatless Meatballs as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.