Comparing Nutrients in 7 ounces Red Kidney Beans VS Meatless Sandwich Spread

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Red Kidney Beans	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	23% 669kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	48.4% 8.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	13.7% 18g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	5.2% 3.77g	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	79.4% 30g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	80% 44.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	101% 1.2mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	168% 2.2mg	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	195% 782μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	256% 6.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	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	2.78% 0.42mg	23% 3.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	16.5% 165mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	143% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	59.7% 1.37mg	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	115% 806mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Meatless Sandwich Spread per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Meatless Sandwich Spread:

• 7 ounces of Red Kidney Beans have 1.7 times more Vitamin B5, 3.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Meatless Sandwich Spread.
• While 7 oz of Meatless Sandwich Spread contain 3.3 times more Vitamin B2, 6.2 times more Vitamin B3, 2.8 times more Vitamin B6, more Vitamin B12 and 8.2 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Meatless Sandwich Spread provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Meatless Sandwich Spread have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Meatless Sandwich Spread have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Meatless Sandwich Spread:

• 7 ounces of Red Kidney Beans have 1.9 times more Calcium, 4.5 times more Iron, 6.9 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 4 times more Potassium, 6.4 times more Selenium and 2.1 times more Zinc than Meatless Sandwich Spread.
• While 7 oz of Meatless Sandwich Spread contain 52.5 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Meatless Sandwich Spread contain similar levels of Copper per seven ounces.
• 7 ounces of Meatless Sandwich Spread lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.3 times more Energy, 6.8 times more Carbohydrate, 4.6 times more Fiber and 2.8 times more Protein than Meatless Sandwich Spread.
• While 7 oz of Meatless Sandwich Spread contain 8.5 times more Fat, 9.3 times more Saturated Fat, 1.5 times more Omega 3 and 18.2 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Meatless Sandwich Spread offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6