Comparing Nutrients in 100 calories Soy Cheese VS California Red Kidney Beans

Weight per 100 calories

• Soy Cheese: 66.2g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 2.2 times more energy per unit of mass than Soybean, curd cheese, which is high in comparison to other foods. Soy Cheese having above average energy density.

Which food has more nutrients per 100 calories - Soy Cheese or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soy Cheese	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.53% 5.36g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.5% 4.57g	14% 18g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	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	0% 0g	20% 7.55g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.15% 1.32μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.13% 0.093mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.54% 0.077mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.57% 0.046mg	9.25% 0.12mg	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	3.64% 14.6μg	30% 119μg	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	0% 0mg	1.5% 1.36mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.54% 3.05μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.5% 125mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	37% 0.33mg	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	46.4% 3.7mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	13% 0.3mg	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	21% 147mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.88% 13.2mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Soy Cheese vs California Red Kidney Beans:

• Soybean, curd cheese has 1.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin B1, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Soybean, curd cheese.
• Both Soybean, curd cheese as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Soy Cheese vs California Red Kidney Beans:

• Soybean, curd cheese has 2.1 times more Calcium, 1.3 times more Iron, 3.1 times more Magnesium, 1.9 times more Manganese, 11.5 times more Selenium, 1.5 times more Zinc and 13.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Copper and 3.4 times more Potassium than Soybean, curd cheese.
• Both Soybean, curd cheese and Raw California Red Kidney Beans have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soybean, curd cheese has 70.8 times more Fat, 71.1 times more Saturated Fat, 14 times more Omega 3 and 163.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4 times more Carbohydrate and more Fiber than Soybean, curd cheese.
• Both Soybean, curd cheese and Raw California Red Kidney Beans have similar amounts of Energy and Protein per 100 kcal.
• Both Soybean, curd cheese as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.