Comparing Nutrients in 1 kilogram 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	114% 3300kcal	151% 4390kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	225% 219g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	911% 14.6g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	640% 109g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	234% 304g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	655% 249g	255% 97g	38g per day for Men 19-50 years
Protein	435% 244g	680% 381g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	724% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	205% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	270% 3.5mg	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	985% 3940μg	568% 2270μg	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	50% 45mg	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	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	592% 710μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	195% 1950mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	2468% 22.2mg	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	1169% 94mg	728% 58.2mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	879% 3690mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	903% 20.8mg	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	579% 4050mg	680% 4760mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	600% 20410mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	325% 35.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.03% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Roasted Soy Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Roasted Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Roasted Soy Flour:

• 1 kilogram of California Red Kidney Beans has 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Roasted Soy Flour.
• While 1 kg of 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 California Red Kidney Beans and Roasted Soy Flour provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Soy Flour have insufficient amounts of Vitamin C
• 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 one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Roasted Soy Flour:

• 1 kilogram of California Red Kidney Beans has 1.6 times more Iron than Roasted Soy Flour.
• While 1 kg of 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 California Red Kidney Beans and Roasted Soy Flour contain similar levels of Calcium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2 times more Carbohydrate and 2.6 times more Fiber than Roasted Soy Flour.
• While 1 kg of 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.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6