Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Royal Red Kidney Beans	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	51.5% 1492kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	41.6% 40.4g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	18.3% 5.85g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	98% 16.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	58.4% 42.3g	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	191% 72.6g	38g per day for Men 19-50 years
Protein	205% 115g	403% 226g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	411% 4.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	366% 4.76mg	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	446% 1783μg	328% 1311μg	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	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	59.4% 594mg	129% 1293mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	806% 7.26mg	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	493% 39.5mg	465% 37mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	621% 14.3mg	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	263% 1842mg	437% 3062mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	279% 9480mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Low-fat Soy Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Low-fat Soy Flour:

• 1 pound of Royal Red Kidney Beans has 1.4 times more Vitamin B9 and more Vitamin C than Low-fat Soy Flour.
• While 1 lb of Low-fat Soy Flour contains 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Low-fat Soy Flour provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Low-fat Soy Flour have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Low-fat Soy Flour:

• 1 lb of Low-fat Soy Flour contains 2.2 times more Calcium, 1.6 times more Copper, 2.1 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 18.4 times more Selenium and 1.5 times more Zinc than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Low-fat Soy Flour contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 1.9 times more Carbohydrate and 1.6 times more Fiber than Low-fat Soy Flour.
• While 1 lb of Low-fat Soy Flour contains 19.8 times more Fat, 19.8 times more Saturated Fat, 3.7 times more Omega 3, 37.7 times more Omega 6 and 2 times more Protein than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Low-fat Soy Flour offer comparable quantities of Energy per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6