Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Meatless Meatballs

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Meatless Meatballs	43%	41%	16%

Macro Nutrients

	Boiled Red Kidney Beans	Meatless Meatballs	Recommended Dietary Allowance
Energy	4.38% 127kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	4.45% 1.43g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	24.4% 4.15g	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	6.15% 8g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	1.72% 1.25g	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	19.5% 7.4g	12% 4.6g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Meatless Meatballs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	15.4% 0.2mg	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	32.5% 130μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	62.5% 1.5μg	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	11.5% 1.73mg	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 Red Kidney Beans	Meatless Meatballs	Recommended Dietary Allowance
Calcium	2.8% 28mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	78.4% 0.71mg	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	36.8% 2.94mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	NA	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	20.3% 142mg	49% 344mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Meatless Meatballs per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Meatless Meatballs to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Red Kidney Beans have 1.7 times more Vitamin B9 and more Vitamin K than Meatless Meatballs.
• While 100 g of Meatless Meatballs contain 5.9 times more Vitamin B1, 3.7 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12 and 57.7 times more Vitamin E than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 100 grams of Meatless Meatballs have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Meatless Meatballs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled Red Kidney Beans have 1.4 times more Iron, 2.5 times more Magnesium, 2.2 times more Potassium and 1.5 times more Selenium than Meatless Meatballs.
• While 100 g of Meatless Meatballs contain 2.9 times more Copper, 2.4 times more Phosphorus, 275 times more Sodium and 1.7 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Meatless Meatballs contain similar levels of Calcium per 100 grams.
• 100 grams of Meatless Meatballs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 2.9 times more Carbohydrate and 1.6 times more Fiber than Meatless Meatballs.
• While 100 g of Meatless Meatballs contain 1.6 times more Energy, 18 times more Fat, 19.8 times more Saturated Fat, 3.1 times more Omega 3, 38.7 times more Omega 6 and 2.4 times more Protein than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6