Comparing Nutrients in 100 grams Boiled Kidney Beans VS Meatless Bacon

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Meatless Bacon	14%	80%	6%

Macro Nutrients

	Boiled Kidney Beans	Meatless Bacon	Recommended Dietary Allowance
Energy	4.38% 127kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	14.4% 4.62g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	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	17% 6.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Meatless Bacon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	367% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	47.3% 7.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	37% 0.48mg	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	32.5% 130μg	10.5% 42μg	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	1.33% 1.2mg	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	0.2% 0.03mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Meatless Bacon	Recommended Dietary Allowance
Calcium	3.5% 35mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	11.7% 0.11mg	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	27.8% 2.22mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	8.9% 0.21mg	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	19.7% 138mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	98% 1465mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.32% 49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Meatless Bacon:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B5, 3.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Meatless Bacon.
• While Meatless Bacon contain 27.5 times more Vitamin B1, 8.3 times more Vitamin B2, 13.1 times more Vitamin B3, 4 times more Vitamin B6 and 230 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Meatless Bacon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Meatless Bacon:

• Boiled All Types Kidney Beans have 1.5 times more Calcium, 2.1 times more Copper, 2.2 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium, 2.4 times more Zinc and 1.4 times more Water than Meatless Bacon.
• While Meatless Bacon contain 6.7 times more Selenium and 1465 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Meatless Bacon have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 4.3 times more Carbohydrate and 2.5 times more Fiber than Meatless Bacon.
• While Meatless Bacon contain 2.4 times more Energy, 59 times more Fat, 63.3 times more Saturated Fat, 9.9 times more Omega 3, 127.4 times more Omega 6 and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Meatless Bacon have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.