Comparing Nutrients in 5 ounces Canned Refried Beans VS Meatless Sausage

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Meatless Sausage	29%	59%	12%

Macro Nutrients

	Canned Refried Beans	Meatless Sausage	Recommended Dietary Allowance
Energy	4.4% 128kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	68.4% 11.6g	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	8.82% 11.5g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	51.3% 28.7g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Meatless Sausage	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	277% 3.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	90% 1.17mg	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	9.2% 37μg	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	20% 2.98mg	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 Sausage	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	39.4% 0.35mg	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	66% 5.27mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	44.7% 1.03mg	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	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	9.63% 327mg	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	84% 1259mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	2.98% 110g	1.93% 71.4g	3700g per day for Men 19-50 years

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

• Canned Refried Beans have more Vitamin C and more Vitamin K than Meatless Sausage.
• While Meatless Sausage contain 30.8 times more Vitamin B1, 5.1 times more Vitamin B2, 30.5 times more Vitamin B3, 1.7 times more Vitamin B5, 8 times more Vitamin B6, 2.4 times more Vitamin B9 and 23.3 times more Vitamin E than Canned Refried Beans.
• Both Canned Refried Beans as well as Meatless Sausage 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 Sausage:

• Canned Refried Beans have 1.4 times more Potassium and 1.5 times more Water than Meatless Sausage.
• While Meatless Sausage contain 2.2 times more Calcium, 1.9 times more Copper, 2.6 times more Iron, 2.5 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Selenium, 2.4 times more Sodium and 2.5 times more Zinc than Canned Refried Beans.
• Both Canned Refried Beans and Meatless Sausage have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Refried Beans have 1.7 times more Carbohydrate and 1.3 times more Fiber than Meatless Sausage.
• While Meatless Sausage contain 2.8 times more Energy, 9 times more Fat, 4.6 times more Saturated Fat, 6.3 times more Omega 3, 22.7 times more Omega 6 and 4.1 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans as well as Meatless Sausage have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.