Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Boiled California Red Kidney Beans	Soy Cheese	Recommended Dietary Allowance
Energy	19.4% 562kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	38% 36.7g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	16.6% 5.3g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	24% 31.3g	130g per day for Men 19-50 years
Sugars	NA	10% 7.26g	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	111% 42g	0% 0g	38g per day for Men 19-50 years
Protein	74% 41.4g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Soy Cheese	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	24.4% 0.32mg	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	84% 336μg	25% 100μg	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	NA	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Soy Cheese	Recommended Dietary Allowance
Calcium	30% 299mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	192% 1.72mg	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	169% 13.5mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	175% 4.03mg	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	88.8% 621mg	144% 1007mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	26.5% 903mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.7% 322g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Soy Cheese per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Soy Cheese:

• 1 pound of Boiled California Red Kidney Beans has more Vitamin B1, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 2.3 times more Vitamin B2 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Soy Cheese provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Soy Cheese have insufficient amounts of Vitamin B1
• Both Boiled California Red Kidney Beans as well as Soybean, curd cheese have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Soy Cheese:

• 1 pound of Boiled California Red Kidney Beans has 2.1 times more Potassium than Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 2.8 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 4.8 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 14 times more Selenium and 2 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 3.2 times more Carbohydrate and more Fiber than Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 90 times more Fat, 83.7 times more Saturated Fat, 16.9 times more Omega 3, 201.6 times more Omega 6 and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Soy Cheese offer comparable quantities of Energy per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Soy Cheese provide inadequate amounts of Fiber