Comparing Nutrients in 7 ounces Canned Refried Beans VS Meatless Bacon

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Meatless Bacon	14%	80%	6%

Macro Nutrients

	Canned Refried Beans	Meatless Bacon	Recommended Dietary Allowance
Energy	6.16% 179kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 4g	60.4% 58.6g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	28.7% 9.17g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	161% 27.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	% 1.07g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Meatless Bacon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	728% 8.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	73.4% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	73% 0.95mg	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	5.46% 22μg	21% 83.3μg	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	13.2% 12mg	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	1.2% 0.18mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Meatless Bacon	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	23% 0.21mg	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	35.7% 2.86mg	59.8% 4.8mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	17.7% 0.41mg	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	26% 183mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	49% 734mg	194% 2907mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.17% 154g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Refried Beans vs Meatless Bacon:

• Canned Refried Beans have 1.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Meatless Bacon.
• While Meatless Bacon contain 57.9 times more Vitamin B1, 6.1 times more Vitamin B2, 20.6 times more Vitamin B3, 4.7 times more Vitamin B6, 3.8 times more Vitamin B9 and 76.7 times more Vitamin E than Canned Refried Beans.
• Both Canned Refried Beans as well as Meatless Bacon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Refried Beans vs Meatless Bacon:

• Canned Refried Beans have 1.3 times more Calcium, 1.2 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Zinc and 1.6 times more Water than Meatless Bacon.
• While Meatless Bacon contain 1.7 times more Iron, 1.3 times more Selenium and 4 times more Sodium than Canned Refried Beans.

Comparison of macro-nutrients per 7 ounces:

• Canned Refried Beans have 2.6 times more Carbohydrate and 1.4 times more Fiber than Meatless Bacon.
• While Meatless Bacon contain 3.4 times more Energy, 14.7 times more Fat, 7.3 times more Saturated Fat, 10 times more Omega 3, 38.1 times more Omega 6 and 2.3 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans as well as Meatless Bacon have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.