Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Low Salt Shoyu

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Low Salt Shoyu	59%	4%	37%

Macro Nutrients

	Boiled Kidney Beans	Low Salt Shoyu	Recommended Dietary Allowance
Energy	17.4% 504kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	17% 22g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	2.74% 2g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.4g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Low Salt Shoyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	28.3% 4.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	49% 0.64mg	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	129% 516μg	43.7% 175μg	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	5.3% 4.76mg	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	0.79% 0.12mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Low Salt Shoyu	Recommended Dietary Allowance
Calcium	14% 139mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	21.6% 0.19mg	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	110% 8.8mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	174% 4mg	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	78.2% 548mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	952% 14280mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	7.2% 266g	8.06% 298g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Low Salt Shoyu:

• Boiled All Types Kidney Beans have 4 times more Vitamin B1, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Shoyu Soy Sauce, low salt.
• While Shoyu Soy Sauce, low salt contains 4.1 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 13.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Shoyu Soy Sauce, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Low Salt Shoyu:

• Boiled All Types Kidney Beans have 4.4 times more Copper, 1.6 times more Iron, 2.2 times more Selenium and 1.3 times more Zinc than Shoyu Soy Sauce, low salt.
• While Shoyu Soy Sauce, low salt contains 1.6 times more Magnesium, 2.3 times more Manganese and 3598 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Shoyu Soy Sauce, low salt have similar amounts of Calcium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2.2 times more Energy, 11.3 times more Omega 3, 4.1 times more Carbohydrate and 9.1 times more Fiber than Shoyu Soy Sauce, low salt.
• Both Boiled All Types Kidney Beans and Shoyu Soy Sauce, low salt have similar amounts of Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Shoyu Soy Sauce, low salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.