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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	California Red Kidney Beans	Roasted Soy Flour	Recommended Dietary Allowance
Energy	45% 1310kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	89.4% 86.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	39.2% 12.5g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	362% 5.8g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	254% 43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	41.7% 30.2g	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	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	260% 99g	101% 38.5g	38g per day for Men 19-50 years
Protein	173% 97g	270% 151g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted 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	175% 2.1mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	107% 1.4mg	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	391% 1564μg	225% 901μg	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	20% 18mg	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	52.4% 7.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	235% 282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	77.4% 774mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	979% 8.8mg	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	464% 37mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	349% 1465mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	358% 8.24mg	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	230% 1607mg	270% 1889mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	238% 8101mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.41% 15g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 4.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Roasted Full-fat Soy Flour have similar amounts of Vitamin B6 per 14 oz.
• Both Raw California Red Kidney Beans as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw California Red Kidney Beans have 1.6 times more Iron than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2 times more Copper, 2.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium, 2.3 times more Selenium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Roasted Full-fat Soy Flour have similar amounts of Calcium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2 times more Carbohydrate and 2.6 times more Fiber than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 1.3 times more Energy, 87.4 times more Fat, 87.8 times more Saturated Fat, 17.4 times more Omega 3, 201.5 times more Omega 6 and 1.6 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.