Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Meatless Sandwich Spread

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	3.96% 115kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	9.8% 12.8g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	3.7% 2.7g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Meatless Sandwich Spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	120% 1.56mg	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	8.15% 32.6μg	36.5% 146μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	183% 4.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	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	16.3% 2.45mg	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 Red Kidney Beans with Liquids	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	102% 0.92mg	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	22% 1.77mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	42.6% 0.98mg	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	21.5% 150mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	59.5% 893mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	3% 111g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Meatless Sandwich Spread per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Meatless Sandwich Spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Meatless Sandwich Spread:

• 5 ounces of Canned Red Kidney Beans with Liquids have more Vitamin K than Meatless Sandwich Spread.
• While 5 oz of Meatless Sandwich Spread contain 5.7 times more Vitamin B1, 10.4 times more Vitamin B2, 26.3 times more Vitamin B3, 3.5 times more Vitamin B5, 13.8 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12 and 86.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Meatless Sandwich Spread have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Meatless Sandwich Spread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Meatless Sandwich Spread:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Magnesium and 2.2 times more Selenium than Meatless Sandwich Spread.
• While 5 oz of Meatless Sandwich Spread contain 1.5 times more Calcium, 4.4 times more Copper, 2.4 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 2.5 times more Sodium and 2.1 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Meatless Sandwich Spread contain similar levels of Iron per five ounces.
• 5 ounces of Meatless Sandwich Spread lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Carbohydrate and 1.3 times more Fiber than Meatless Sandwich Spread.
• While 5 oz of Meatless Sandwich Spread contain 1.8 times more Energy, 25 times more Fat, 11.4 times more Saturated Fat, 10.2 times more Omega 3, 50 times more Omega 6 and 1.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Meatless Sandwich Spread offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6