Comparing Nutrients in 1 kilogram Defatted Soy Meal VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Defatted Soy Meal	54%	6%	40%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Defatted Soy Meal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	116% 3370kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.68g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	172% 224g	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	NA	245% 93g	38g per day for Men 19-50 years
Protein	879% 492g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Defatted Soy Meal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	576% 6.9mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	396% 20mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	438% 5.7mg	80% 1.04mg	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	758% 3030μg	185% 740μg	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	13.3% 12mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Soy Meal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	244% 2440mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	2222% 20mg	321% 2.9mg	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	1713% 137mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	729% 3060mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	1652% 38mg	138% 3.18mg	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	1001% 7010mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	732% 24900mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	460% 50.6mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	1.88% 69.4g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Defatted Soy Meal VS Boiled California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Defatted Soy Meal vs Boiled California Red Kidney Beans:

• 1 kilogram of Defatted Soy Meal has 5.4 times more Vitamin B1, 4 times more Vitamin B2, 4.8 times more Vitamin B3, 9 times more Vitamin B5, 5.5 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Raw Defatted Soy Meal as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Defatted Soy Meal vs Boiled California Red Kidney Beans:

• 1 kilogram of Defatted Soy Meal has 3.7 times more Calcium, 6.9 times more Copper, 4.6 times more Iron, 6.4 times more Magnesium, 11.9 times more Manganese, 5.1 times more Phosphorus, 5.9 times more Potassium, 2.8 times more Selenium and 5.9 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Defatted Soy Meal has 2.7 times more Energy, 26.6 times more Fat, 3.8 times more Omega 3, 46.1 times more Omega 6, 1.6 times more Carbohydrate and 5.4 times more Protein than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6