Comparing Nutrients in 5 ounces Meatless Sandwich Spread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Meatless Sandwich Spread	21%	54%	25%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Meatless Sandwich Spread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.3% 211kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.8g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	3.7% 2.7g	NA	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	12.3% 4.68g	93% 35.3g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Meatless Sandwich Spread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	43.3% 0.56mg	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	36.5% 146μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	183% 4.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.1% 6.38mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Sandwich Spread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	173% 1.56mg	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	26.6% 2.13mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	61.6% 1.4mg	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	44.5% 312mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	2.7% 99g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Meatless Sandwich Spread VS California Red Kidney Beans per 5 oz

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

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

• 5 ounces of Meatless Sandwich Spread have 3.2 times more Vitamin B2, 6.3 times more Vitamin B3, 2.8 times more Vitamin B6 and more Vitamin B12 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.7 times more Vitamin B5, 3.8 times more Vitamin B9 and more Vitamin C than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread and California Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Meatless Sandwich Spread have insufficient amounts of Vitamin C
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Meatless Sandwich Spread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Meatless Sandwich Spread vs California Red Kidney Beans:

• 5 ounces of Meatless Sandwich Spread have 57.3 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 4.4 times more Calcium, 1.7 times more Copper, 6.2 times more Iron, 8 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 4.4 times more Potassium, 6.4 times more Selenium and 2 times more Zinc than Meatless Sandwich Spread.
• 5 ounces of Meatless Sandwich Spread lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Meatless Sandwich Spread have 36 times more Fat, 39.6 times more Saturated Fat, 6.2 times more Omega 3 and 76.8 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.2 times more Energy, 6.6 times more Carbohydrate, 7.5 times more Fiber and 3 times more Protein than Meatless Sandwich Spread.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6