Comparing Nutrients in 14 ounces Soy Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Soy Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	59.4% 1723kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	342% 5.47g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	240% 41g	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	97% 127g	187% 243g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	100% 38g	159% 60.3g	38g per day for Men 19-50 years
Protein	268% 150g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	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	342% 1369μg	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	51.6% 7.74mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	81.8% 818mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	1288% 11.6mg	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	316% 25.3mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	405% 1703mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	393% 9.03mg	192% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	2769% 1246μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	280% 1961mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	294% 9982mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	141% 15.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Red Kidney Beans per 14 oz

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

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

• 14 ounces of Soy Flour have 5.4 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 9.3 times more Vitamin E and 12.5 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain more Vitamin C than Raw Full-fat Soy Flour.
• Both Soy Flour and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Soy Flour have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Full-fat Soy Flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Soy Flour have 2.5 times more Calcium, 4.2 times more Copper, 3.1 times more Magnesium, 2 times more Manganese, 1.2 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Selenium and 1.4 times more Zinc than Red Kidney Beans.
• Both Soy Flour and Red Kidney Beans contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy Flour have 1.3 times more Energy, 19.5 times more Fat, 19.4 times more Saturated Fat, 3.8 times more Omega 3, 45.1 times more Omega 6, 3.6 times more Sugars and 1.7 times more Protein than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.9 times more Carbohydrate and 1.6 times more Fiber than Raw Full-fat Soy Flour.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6