Comparing Nutrients in 1 kilogram Roasted Soy Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Soy Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	151% 4390kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	225% 219g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	911% 14.6g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	640% 109g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	460% 598g	130g per day for Men 19-50 years
Sugars	105% 76g	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	255% 97g	655% 249g	38g per day for Men 19-50 years
Protein	680% 381g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	California 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	343% 4.12mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	724% 9.4mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 33mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	242% 12mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	270% 3.5mg	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	568% 2270μg	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	132% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	592% 710μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Roasted Full-fat Soy Flour has 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.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Roasted Full-fat Soy Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Roasted Full-fat Soy Flour has 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.
• While Raw California Red Kidney Beans contain 1.6 times more Iron than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Raw California Red Kidney Beans have similar amounts of Calcium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Full-fat Soy Flour has 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.
• While Raw California Red Kidney Beans contain 2 times more Carbohydrate and 2.6 times more Fiber than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.