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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Soy Flour	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	405% 5.26mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	93% 934mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	1472% 13.2mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	463% 1946mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	336% 11408mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	162% 17.8mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

• Raw Full-fat Soy Flour has 2.7 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Iron than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Raw California Red Kidney Beans have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Full-fat Soy Flour has 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.
• While Raw California Red Kidney Beans contain 1.9 times more Carbohydrate and 2.6 times more Fiber than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.