Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Soy Flour	33%	40%	27%

Macro Nutrients

	Boiled California Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Energy	17% 492kcal	59.4% 1723kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	37% 12g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	342% 5.47g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	240% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	97% 127g	130g per day for Men 19-50 years
Sugars	NA	41% 29.8g	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	97% 37g	100% 38g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	354% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	141% 1.83mg	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	73.4% 294μg	342% 1369μg	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	NA	51.6% 7.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Calcium	26% 262mg	81.8% 818mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	1288% 11.6mg	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	148% 12mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	405% 1703mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	393% 9.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2769% 1246μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	77.7% 544mg	280% 1961mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	294% 9982mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	141% 15.6mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Soy Flour:

• Boiled California Red Kidney Beans have more Vitamin C than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 4.5 times more Vitamin B1, 18.7 times more Vitamin B2, 8 times more Vitamin B3, 7.3 times more Vitamin B5, 4.4 times more Vitamin B6 and 4.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Soy Flour:

• Boiled California Red Kidney Beans have 13 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 3.1 times more Calcium, 10.1 times more Copper, 2.1 times more Iron, 8.9 times more Magnesium, 7.2 times more Manganese, 3.6 times more Phosphorus, 6 times more Potassium, 6.3 times more Selenium and 4.6 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Full-fat Soy Flour contains 3.5 times more Energy, 229.4 times more Fat, 213.4 times more Saturated Fat, 43.1 times more Omega 3, 514 times more Omega 6, 1.4 times more Carbohydrate and 4.1 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Full-fat Soy Flour have similar amounts of Fiber per 14 oz.
• Both Boiled California Red Kidney Beans as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.