Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Meatless Meatballs

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Meatless Meatballs	Recommended Dietary Allowance
Energy	6.2% 180kcal	9.63% 279kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	2.44% 1.77g	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	24% 9.07g	17% 6.52g	38g per day for Men 19-50 years
Protein	22% 12.3g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Meatless Meatballs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22% 0.28mg	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	46% 184μg	27.6% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	88.6% 2.13μg	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	0.28% 0.043mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Meatless Meatballs	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	111% 1mg	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	39.3% 3.15mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.22% 82.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Meatless Meatballs:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Meatless Meatballs.
• While Meatless Meatballs contain 5.9 times more Vitamin B1, 3.7 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12 and 57.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Meatless Meatballs have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Meatless Meatballs:

• Boiled All Types Kidney Beans have 1.4 times more Calcium, 2.3 times more Magnesium, 2.3 times more Potassium and 1.4 times more Selenium than Meatless Meatballs.
• While Meatless Meatballs contain 3.3 times more Copper, 2.5 times more Phosphorus, 550 times more Sodium and 1.8 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Meatless Meatballs have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.9 times more Carbohydrate and 1.4 times more Fiber than Meatless Meatballs.
• While Meatless Meatballs contain 1.6 times more Energy, 18 times more Fat, 19.5 times more Saturated Fat, 3.1 times more Omega 3, 38.4 times more Omega 6, 3.9 times more Sugars and 2.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Meatless Meatballs have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.