Comparing Nutrients in 14 ounces California Red Kidney Beans VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soy Nuts	36%	40%	24%

Macro Nutrients

	California Red Kidney Beans	Soy Nuts	Recommended Dietary Allowance
Energy	45% 1310kcal	61.4% 1782kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	88.5% 86g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	38.8% 12.4g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	358% 5.73g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	88.5% 115g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	84.6% 32g	38g per day for Men 19-50 years
Protein	173% 97g	307% 172g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soy Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	68.7% 0.89mg	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	203% 814μg	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	20.3% 18.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soy Nuts	Recommended Dietary Allowance
Calcium	77.4% 774mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	476% 4.3mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	377% 8.67mg	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	368% 2576mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	159% 5414mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	139% 76.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	172% 19mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Soy Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Soy Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of California Red Kidney Beans have 1.2 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Soy Nuts.
• While 14 oz of Dry-roasted Soybeans contain 3.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soy Nuts provide similar amounts of Vitamin C per 14 ounces.
• Both Raw California Red Kidney Beans as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 1.4 times more Calcium and 2.4 times more Iron than Soy Nuts.
• While 14 oz of Dry-roasted Soybeans contain 1.4 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 6 times more Selenium and 1.9 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soy Nuts contain similar levels of Copper and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2.1 times more Carbohydrate and 3.1 times more Fiber than Soy Nuts.
• While 14 oz of Dry-roasted Soybeans contain 1.4 times more Energy, 86.5 times more Fat, 86.9 times more Saturated Fat, 17.2 times more Omega 3, 199.3 times more Omega 6 and 1.8 times more Protein than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6