Comparing Nutrients in 7 ounces Meatless Meatballs VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Meatless Meatballs	43%	41%	16%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Meatless Meatballs	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.5% 391kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	8.84% 2.83g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	91% 119g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	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	24% 9.13g	130% 49.4g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Meatless Meatballs	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	155% 1.86mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	60.6% 0.79mg	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	38.7% 155μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	124% 2.98μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.92% 8.93mg	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	23% 3.43mg	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 Meatballs	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	243% 2.2mg	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	53.6% 4.3mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	86.3% 2mg	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	98% 683mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Meatless Meatballs vs California Red Kidney Beans:

• Meatless Meatballs have 1.8 times more Vitamin B1, 1.2 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B5, 2 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin C than Meatless Meatballs.
• Both Meatless Meatballs and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
• Both Meatless Meatballs as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Meatless Meatballs vs California Red Kidney Beans:

• Meatless Meatballs have 50 times more Sodium and 4.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.8 times more Calcium, 1.6 times more Copper, 4.3 times more Iron, 8.9 times more Magnesium, 8.3 times more Potassium, 4 times more Selenium and 1.4 times more Zinc than Meatless Meatballs.
• Both Meatless Meatballs and Raw California Red Kidney Beans have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Meatless Meatballs 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 Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Energy, 7.5 times more Carbohydrate and 5.4 times more Fiber than Meatless Meatballs.
• Both Meatless Meatballs and Raw California Red Kidney Beans have similar amounts of Protein per 7 oz.
• Both Meatless Meatballs as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.