Comparing Nutrients in 1 kilogram Royal Red Kidney Beans VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Soy Flour	33%	40%	27%

Macro Nutrients

	Royal Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Energy	113% 3290kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	213% 207g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	93% 30g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	861% 13.8g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	605% 103g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	449% 583g	246% 319g	130g per day for Men 19-50 years
Sugars	NA	103% 75g	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	253% 96g	38g per day for Men 19-50 years
Protein	452% 253g	675% 378g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	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	325% 3.9mg	484% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	892% 11.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	270% 43.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	355% 4.6mg	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	983% 3930μg	863% 3450μg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Calcium	131% 1310mg	206% 2060mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	3244% 29mg	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	1088% 87mg	796% 63.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	1021% 4290mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	989% 22.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	6978% 3140μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	580% 4060mg	706% 4940mg	700mg per day for Men 19-50 years
Potassium	396% 13460mg	740% 25150mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	356% 39.2mg	11mg per day for Men 19-50 years
Water	3.2% 119g	1.4% 51.6g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Royal Red Kidney Beans has more Vitamin C than Soy Flour.
• While 1 kg of Raw Full-fat Soy Flour contains 1.5 times more Vitamin B1, 4.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soy Flour provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Royal Red Kidney Beans has 1.4 times more Iron than Soy Flour.
• While 1 kg of Raw Full-fat Soy Flour contains 1.6 times more Calcium, 2.9 times more Copper, 3.1 times more Magnesium, 2.1 times more Manganese, 1.9 times more Potassium, 2.3 times more Selenium and 1.5 times more Zinc than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soy Flour contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Royal Red Kidney Beans has 1.8 times more Carbohydrate and 2.6 times more Fiber than Soy Flour.
• While 1 kg of Raw Full-fat Soy Flour contains 1.3 times more Energy, 45.9 times more Fat, 46 times more Saturated Fat, 9.1 times more Omega 3, 106 times more Omega 6 and 1.5 times more Protein than Raw Royal Red Kidney Beans.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6