Comparing Nutrients in 1 pound Soy Cheese VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Soy Cheese	Canned Kidney Beans	Recommended Dietary Allowance
Energy	23.6% 685kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	38% 36.7g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	10% 7.26g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	0% 0g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	101% 56.7g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	26% 0.34mg	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	25% 100μg	41% 163μg	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	18% 2.72mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	85.3% 853mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	68% 0.61mg	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	318% 25.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	33% 0.76mg	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	144% 1007mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	26.5% 903mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.7% 322g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Soy Cheese vs Canned Kidney Beans:

• Soybean, curd cheese has 2.7 times more Vitamin B2, 1.2 times more Vitamin B3 and 30 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin C than Soybean, curd cheese.
• Both Soybean, curd cheese and Canned All Types Kidney Beans have similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per 1 lb.
• Both Soybean, curd cheese as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Soy Cheese vs Canned Kidney Beans:

• Soybean, curd cheese has 5.5 times more Calcium, 2.8 times more Copper, 4.8 times more Iron, 8.4 times more Magnesium, 5.3 times more Manganese, 2.5 times more Phosphorus, 18.7 times more Selenium and 3.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 14.8 times more Sodium than Soybean, curd cheese.
• Both Soybean, curd cheese and Canned All Types Kidney Beans have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Soybean, curd cheese has 1.8 times more Energy, 13.5 times more Fat, 8.3 times more Saturated Fat, 6.6 times more Omega 3, 38 times more Omega 6 and 2.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Carbohydrate and more Fiber than Soybean, curd cheese.
• Both Soybean, curd cheese and Canned All Types Kidney Beans have similar amounts of Sugars per 1 lb.
• Both Soybean, curd cheese as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.