Comparing Nutrients in 500 calories Meatless Meatballs VS Boiled Kidney Beans

Weight per 500 calories

• Meatless Meatballs: 254g
• Boiled Kidney Beans: 394g

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

Which food has more nutrients per 500 calories - Meatless Meatballs or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Meatless Meatballs	43%	41%	16%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Meatless Meatballs	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	82.5% 1.3g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	69% 89.8g	130g per day for Men 19-50 years
Sugars	4.38% 3.17g	1.74% 1.26g	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	30.7% 11.7g	66.3% 25g	38g per day for Men 19-50 years
Protein	95% 53.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Meatless Meatballs	Boiled 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	198% 2.4mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	36.3% 0.47mg	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	49.5% 198μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	159% 3.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.25% 4.72mg	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	29.3% 4.4mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Meatballs	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	94% 0.85mg	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	68.5% 5.5mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	11% 45.7mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	NA	73.6% 1.7mg	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	125% 873mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	93% 1396mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.57mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	3.98% 147g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Meatless Meatballs vs Boiled Kidney Beans:

• Meatless Meatballs have 3.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12 and 37.2 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Meatless Meatballs.
• Both Meatless Meatballs and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
• Both Meatless Meatballs as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Meatless Meatballs vs Boiled Kidney Beans:

• Meatless Meatballs have 2.1 times more Copper, 1.6 times more Phosphorus and 354.6 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 1.6 times more Iron, 3.6 times more Magnesium, 3.5 times more Potassium, 2.1 times more Selenium and 1.8 times more Water than Meatless Meatballs.
• Both Meatless Meatballs and Boiled All Types Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Meatless Meatballs have 11.6 times more Fat, 12.6 times more Saturated Fat, 2 times more Omega 3, 24.7 times more Omega 6 and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.4 times more Carbohydrate and 2.2 times more Fiber than Meatless Meatballs.
• Both Meatless Meatballs and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Meatless Meatballs as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.