Comparing Nutrients in 5 ounces Canned Refried Beans VS 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	4.4% 128kcal	15% 438kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	43% 42g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	149% 2.4g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	115% 19.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	5.8% 7.53g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	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	% 0.77g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Meatless Bacon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	520% 6.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	52.2% 0.68mg	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	3.9% 15.6μg	15% 59.5μg	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	9.45% 8.5mg	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	0.85% 0.13mg	65.2% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Meatless Bacon	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	16.5% 0.15mg	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	25.5% 2.04mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	12.6% 0.29mg	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	18.6% 130mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	138% 2077mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.98% 110g	1.88% 69.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Refried Beans vs Meatless Bacon:

• Canned Refried Beans have 1.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Meatless Bacon.
• While Meatless Bacon contain 57.9 times more Vitamin B1, 6.1 times more Vitamin B2, 20.6 times more Vitamin B3, 4.7 times more Vitamin B6, 3.8 times more Vitamin B9 and 76.7 times more Vitamin E than Canned Refried Beans.
• Both Canned Refried Beans as well as Meatless Bacon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Refried Beans vs Meatless Bacon:

• Canned Refried Beans have 1.3 times more Calcium, 1.2 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Zinc and 1.6 times more Water than Meatless Bacon.
• While Meatless Bacon contain 1.7 times more Iron, 1.3 times more Selenium and 4 times more Sodium than Canned Refried Beans.

Comparison of macro-nutrients per 5 ounces:

• Canned Refried Beans have 2.6 times more Carbohydrate and 1.4 times more Fiber than Meatless Bacon.
• While Meatless Bacon contain 3.4 times more Energy, 14.7 times more Fat, 7.3 times more Saturated Fat, 10 times more Omega 3, 38.1 times more Omega 6 and 2.3 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans as well as Meatless Bacon have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.