Comparing Nutrients in 7 ounces Canned Kidney Beans VS Meatless Sausage

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Meatless Sausage	29%	59%	12%

Macro Nutrients

	Canned Kidney Beans	Meatless Sausage	Recommended Dietary Allowance
Energy	5.75% 167kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	96% 16.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	12.3% 16g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	72% 40.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Meatless Sausage	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	387% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	126% 1.64mg	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	18% 71.4μg	13% 51.6μg	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	2.65% 2.4mg	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	0.26% 0.04mg	27.8% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Meatless Sausage	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	55% 0.5mg	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	29% 2.32mg	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	62.6% 1.44mg	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	25.5% 179mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	4.2% 155g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Meatless Sausage per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Meatless Sausage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Meatless Sausage:

• 7 ounces of Canned Kidney Beans have 1.4 times more Vitamin B9 and more Vitamin K than Meatless Sausage.
• While 7 oz of Meatless Sausage contain 20.2 times more Vitamin B1, 7.9 times more Vitamin B2, 27.2 times more Vitamin B3, 2.3 times more Vitamin B5, 11.2 times more Vitamin B6 and 105 times more Vitamin E than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Meatless Sausage have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Meatless Sausage have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Meatless Sausage:

• 7 ounces of Canned Kidney Beans have 1.5 times more Water than Meatless Sausage.
• While 7 oz of Meatless Sausage contain 1.9 times more Calcium, 1.9 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium, 4.3 times more Manganese, 2.5 times more Phosphorus, 8.2 times more Selenium, 3 times more Sodium and 3.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Meatless Sausage contain similar levels of Potassium per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.8 times more Carbohydrate, more Sugars and 1.5 times more Fiber than Meatless Sausage.
• While 7 oz of Meatless Sausage contain 3 times more Energy, 30.3 times more Fat, 20.8 times more Saturated Fat, 13 times more Omega 3, 77.4 times more Omega 6 and 3.9 times more Protein than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6