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

Macros Ratio

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

Macro Nutrients

	Soy Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	68% 1969kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	391% 6.25g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	274% 46.6g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	78% 102g	130g per day for Men 19-50 years
Sugars	47% 34g	NA	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	115% 43.5g	111% 42g	38g per day for Men 19-50 years
Protein	306% 172g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	220% 2.64mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	405% 5.26mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	36.3% 0.47mg	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	391% 1565μg	84% 336μg	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	0% 0mg	6.05% 5.44mg	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	59% 8.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	93% 934mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	1472% 13.2mg	146% 1.3mg	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	361% 29mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	463% 1946mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	62.7% 1.44mg	2.3mg per day for Men 19-50 years
Molybdenum	3165% 1424μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	320% 2241mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	336% 11408mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	162% 17.8mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	8.2% 304g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 4.5 times more Vitamin B1, 18.7 times more Vitamin B2, 8 times more Vitamin B3, 7.3 times more Vitamin B5, 4.4 times more Vitamin B6 and 4.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Full-fat Soy Flour has 3.1 times more Calcium, 10.1 times more Copper, 2.1 times more Iron, 8.9 times more Magnesium, 7.2 times more Manganese, 3.6 times more Phosphorus, 6 times more Potassium, 6.3 times more Selenium and 4.6 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 13 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 1 pound:

• Raw Full-fat Soy Flour has 3.5 times more Energy, 229.4 times more Fat, 213.4 times more Saturated Fat, 43.1 times more Omega 3, 514 times more Omega 6, 1.4 times more Carbohydrate and 4.1 times more Protein than Boiled California Red Kidney Beans.
• Both Raw Full-fat Soy Flour and Boiled California Red Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Raw Full-fat Soy Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.