Comparing Nutrients in 1 pound California Red Kidney Beans VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soy Flour	33%	40%	27%

Macro Nutrients

	California Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Energy	51.6% 1497kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	391% 6.25g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	274% 46.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	111% 145g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	297% 113g	115% 43.5g	38g per day for Men 19-50 years
Protein	197% 111g	306% 172g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	161% 2.1mg	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	447% 1787μg	391% 1565μg	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	22.7% 20.4mg	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	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Calcium	88.5% 885mg	93% 934mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	1472% 13.2mg	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	530% 42.4mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	463% 1946mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	449% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3165% 1424μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	262% 1837mg	320% 2241mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	336% 11408mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have more Vitamin C than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 5.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 2 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Full-fat Soy Flour have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw California Red Kidney Beans as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw California Red Kidney Beans have 1.5 times more Iron than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.7 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 1.7 times more Potassium, 2.3 times more Selenium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Full-fat Soy Flour have similar amounts of Calcium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 1.9 times more Carbohydrate and 2.6 times more Fiber than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 1.3 times more Energy, 82.6 times more Fat, 83 times more Saturated Fat, 16.4 times more Omega 3, 190.4 times more Omega 6 and 1.6 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.