Comparing Nutrients in 5 ounces Canned Kidney Beans VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Canned Kidney Beans	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	4.1% 119kcal	9.24% 268kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	16.2% 15.7g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	5.93% 1.9g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	43.3% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	32.5% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	4.34% 3.15g	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	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Meatless Luncheon Slices	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	97% 1.26mg	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	12.8% 51μg	35.4% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	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	0.19% 0.028mg	28.3% 4.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	143% 1.3mg	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	20.7% 1.66mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	18.2% 128mg	89.5% 627mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	67% 1008mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3% 111g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Meatless Luncheon Slices per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Meatless Luncheon Slices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Meatless Luncheon Slices:

• 5 ounces of Canned Kidney Beans have more Vitamin K than Meatless Luncheon Slices.
• While 5 oz of Meatless Luncheon Slices contain 34.5 times more Vitamin B1, 5.9 times more Vitamin B2, 27 times more Vitamin B3, 12 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12 and 150 times more Vitamin E than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Meatless Luncheon Slices have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Meatless Luncheon Slices have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Meatless Luncheon Slices:

• 5 ounces of Canned Kidney Beans have 1.2 times more Water than Meatless Luncheon Slices.
• While 5 oz of Meatless Luncheon Slices contain 6.7 times more Copper, 1.5 times more Iron, 4.9 times more Phosphorus, 8.2 times more Selenium, 2.4 times more Sodium and 3.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Meatless Luncheon Slices contain similar levels of Calcium, Magnesium and Potassium per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 3.3 times more Carbohydrate and 3.9 times more Fiber than Meatless Luncheon Slices.
• While 5 oz of Meatless Luncheon Slices contain 2.3 times more Energy, 18.5 times more Fat, 9.5 times more Saturated Fat, 6 times more Omega 3, 36.7 times more Omega 6 and 3.4 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Meatless Luncheon Slices offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6