Comparing Nutrients in 500 calories Canned Refried Beans VS Meatless Bacon

Weight per 500 calories

• Canned Refried Beans: 556g
• Meatless Bacon: 162g

Meatless Bacon have 3.4 times more energy per unit of mass than Canned Refried Beans, which is high in comparison to other foods. Canned Refried Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Refried Beans or Meatless Bacon?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Meatless Bacon	14%	80%	6%

Macro Nutrients

	Canned Refried Beans	Meatless Bacon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	49.2% 47.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	23.4% 7.48g	32g per day for Men 19-50 years
Omega 3	58.7% 0.94g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	131% 22.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	6.6% 8.6g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	54% 20.6g	11% 4.2g	38g per day for Men 19-50 years
Protein	49.4% 27.7g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Meatless Bacon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.72% 6.47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	593% 7.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.8% 0.44mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	76.5% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	59.6% 0.78mg	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	15.3% 61μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33.3mg	0% 0mg	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	3.33% 0.5mg	74.4% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.72% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Meatless Bacon	Recommended Dietary Allowance
Calcium	16% 161mg	3.72% 37.2mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	19% 0.17mg	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	100% 8mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	7.32% 30.7mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	14.4% 0.33mg	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	73% 511mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	58.6% 32.2μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	137% 2056mg	158% 2371mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	6.18% 0.68mg	11mg per day for Men 19-50 years
Water	11.7% 432g	2.14% 79.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Refried Beans vs Meatless Bacon:

• Canned Refried Beans have 5.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Meatless Bacon.
• While Meatless Bacon contain 16.9 times more Vitamin B1, 1.8 times more Vitamin B2, 6 times more Vitamin B3, 1.4 times more Vitamin B6 and 22.3 times more Vitamin E than Canned Refried Beans.
• Both Canned Refried Beans and Meatless Bacon have similar amounts of Vitamin B9 per 500 kcal.
• Both Canned Refried Beans as well as Meatless Bacon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Refried Beans vs Meatless Bacon:

• Canned Refried Beans have 4.3 times more Calcium, 4.2 times more Copper, 2.1 times more Iron, 6.3 times more Magnesium, 4.8 times more Manganese, 4.5 times more Phosphorus, 6.4 times more Potassium, 2.7 times more Selenium, 4.7 times more Zinc and 5.5 times more Water than Meatless Bacon.
• Both Canned Refried Beans and Meatless Bacon have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Refried Beans have 8.8 times more Carbohydrate, 4.9 times more Fiber and 1.5 times more Protein than Meatless Bacon.
• While Meatless Bacon contain 4.3 times more Fat, 2.1 times more Saturated Fat, 2.9 times more Omega 3 and 11.1 times more Omega 6 than Canned Refried Beans.
• Both Canned Refried Beans and Meatless Bacon have similar amounts of Energy per 500 kcal.
• Both Canned Refried Beans as well as Meatless Bacon have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.