Comparing Nutrients in 14 ounces Soybean Lecithin VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Soybean Lecithin	Red Kidney Beans	Recommended Dietary Allowance
Energy	104% 3028kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	186% 59.6g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1274% 20.4g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	938% 159g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	187% 243g	130g per day for Men 19-50 years
Sugars	0% 0g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	0% 0g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	121% 1.58mg	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	0% 0μg	391% 1564μg	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	20% 18mg	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	216% 32.5mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	608% 730μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	0% 0mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	192% 4.4mg	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	0% 0mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	101% 11mg	11mg per day for Men 19-50 years
Water	0% 0g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soybean Lecithin vs Red Kidney Beans:

• Soybean Lecithin has 39 times more Vitamin E and 32.8 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Soybean Lecithin.
• Both Soybean Lecithin as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soybean Lecithin vs Red Kidney Beans:

• Raw Red Kidney Beans contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Soybean Lecithin.

Comparison of macro-nutrients per 14 ounces:

• Soybean Lecithin has 2.3 times more Energy, 94.3 times more Fat, 97.4 times more Saturated Fat, 14.3 times more Omega 3 and 176.2 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.