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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Soy Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	55.6% 556mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	485% 4.37mg	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	196% 15.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	377% 8.67mg	173% 3.97mg	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	368% 2576mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	159% 5414mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 3.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin C per 14 oz.
• Both Dry-roasted Soybeans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dry-roasted Soybeans have 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.
• While Raw California Red Kidney Beans contain 1.4 times more Calcium and 2.4 times more Iron than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Raw California Red Kidney Beans have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry-roasted Soybeans have 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.
• While Raw California Red Kidney Beans contain 2.1 times more Carbohydrate and 3.1 times more Fiber than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.