Comparing Nutrients in 1 pound Red Kidney Beans VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Soy Flour	33%	40%	27%

Macro Nutrients

	Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Energy	52.7% 1529kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	391% 6.25g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	111% 145g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	115% 43.5g	38g per day for Men 19-50 years
Protein	182% 102g	306% 172g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	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	6.35% 0.95mg	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Calcium	37.6% 376mg	93% 934mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	1472% 13.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	463% 1946mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	320% 2241mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	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	3.63% 54.4mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	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

Nutrient Comparison: Red Kidney Beans VS Soy Flour per 1 lb

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

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

• 1 pound of Red Kidney Beans has more Vitamin C than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 5.4 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 9.3 times more Vitamin E and 12.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soy Flour provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Full-fat Soy Flour contains 2.5 times more Calcium, 4.2 times more Copper, 3.1 times more Magnesium, 2 times more Manganese, 1.9 times more Potassium, 2.3 times more Selenium and 1.4 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soy Flour contain similar levels of Iron and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.9 times more Carbohydrate and 1.6 times more Fiber than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 1.3 times more Energy, 19.5 times more Fat, 19.4 times more Saturated Fat, 3.8 times more Omega 3, 45.1 times more Omega 6, 3.6 times more Sugars and 1.7 times more Protein than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6