Comparing Nutrients in 1 pound Boiled Kidney Beans VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Shoyu	57%	9%	34%

Macro Nutrients

	Boiled Kidney Beans	Shoyu	Recommended Dietary Allowance
Energy	20% 576kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	6.24% 1.06g	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	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	2% 1.45g	2.5% 1.8g	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	0% 0g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	76.4% 29g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Shoyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	62.3% 9.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	51.6% 0.67mg	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	16% 63.5μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Shoyu	Recommended Dietary Allowance
Calcium	16% 159mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	21.7% 0.2mg	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	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	201% 4.6mg	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	89.4% 626mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	58% 1973mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1661% 24916mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.72% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Shoyu per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kidney Beans versus 1 lb of Shoyu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Shoyu:

• 1 pound of Boiled Kidney Beans has 4.8 times more Vitamin B1, 9.3 times more Vitamin B9 and more Vitamin K than Shoyu.
• While 1 lb of Shoyu Soy Sauce contains 2.8 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Shoyu provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Shoyu have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Shoyu Soy Sauce have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Shoyu:

• 1 pound of Boiled Kidney Beans has 5 times more Copper, 1.5 times more Iron and 2.2 times more Selenium than Shoyu.
• While 1 lb of Shoyu Soy Sauce contains 1.8 times more Magnesium, 2.4 times more Manganese and 5493 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Shoyu contain similar levels of Calcium, Phosphorus, Potassium and Zinc per one pound.
• 1 pound of Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kidney Beans has 2.4 times more Energy, 5.9 times more Omega 3, 4.6 times more Carbohydrate and 8 times more Fiber than Shoyu.
• Both Boiled Kidney Beans and Shoyu offer comparable quantities of Protein per one pound.
• 1 pound of Shoyu provide inadequate amounts of Energy and Omega 3
• Both Boiled All Types Kidney Beans as well as Shoyu Soy Sauce provide inadequate amounts of Omega 6 in one pound.