Comparing Nutrients in 1 pound Boiled Kidney Beans VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Boiled Kidney Beans	Soy Flour, defatted	Recommended Dietary Allowance
Energy	20% 576kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	118% 154g	130g per day for Men 19-50 years
Sugars	2% 1.45g	103% 74.5g	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	76.4% 29g	209% 79.4g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	417% 233g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	181% 9.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	200% 2.6mg	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	147% 590μg	346% 1383μg	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	6.05% 5.44mg	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	0.91% 0.14mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	16% 159mg	109% 1093mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	2049% 18.4mg	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	126% 10mg	524% 42mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	313% 1315mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	595% 13.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2127% 957μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	89.4% 626mg	437% 3057mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	318% 10814mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	101% 11mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Soy Flour, defatted:

• Boiled All Types Kidney Beans have more Vitamin C and 2 times more Vitamin K than Soy flour, defatted.
• While Soy flour, defatted contains 4.4 times more Vitamin B1, 4.4 times more Vitamin B2, 4.5 times more Vitamin B3, 9.1 times more Vitamin B5, 4.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Soy Flour, defatted:

• Boiled All Types Kidney Beans have 9.2 times more Water than Soy flour, defatted.
• While Soy flour, defatted contains 6.9 times more Calcium, 18.8 times more Copper, 4.2 times more Iron, 6.9 times more Magnesium, 7 times more Manganese, 4.9 times more Phosphorus, 5.9 times more Potassium, 1.5 times more Selenium, 20 times more Sodium and 2.5 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.7 times more Omega 3 than Soy flour, defatted.
• While Soy flour, defatted contains 2.6 times more Energy, 2.4 times more Fat, 4.4 times more Omega 6, 1.5 times more Carbohydrate, 51.3 times more Sugars, 2.7 times more Fiber and 5.9 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Soy flour, defatted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.