Comparing Nutrients in 1 kilogram 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	150% 4340kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	213% 207g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	861% 13.8g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	605% 103g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	471% 613g	130g per day for Men 19-50 years
Sugars	103% 75g	29% 21g	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	253% 96g	400% 152g	38g per day for Men 19-50 years
Protein	675% 378g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	484% 5.8mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	892% 11.6mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43.2mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	305% 3.97mg	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	863% 3450μg	985% 3940μg	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	50% 45mg	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	130% 19.5mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	206% 2060mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	3244% 29mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	796% 63.7mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	1021% 4290mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	989% 22.8mg	483% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	6978% 3140μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	706% 4940mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	740% 25150mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	356% 39.2mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Soy Flour has 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 1 kg of Raw Red Kidney Beans contains 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 one kilogram.
• 1 kilogram of Soy Flour have insufficient amounts of Vitamin C
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Soy Flour has 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Flour has 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 1 kg of Raw Red Kidney Beans contains 1.9 times more Carbohydrate and 1.6 times more Fiber than Raw Full-fat Soy Flour.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6