Comparing Nutrients in 300 calories Shoyu VS Canned Kidney Beans

Weight per 300 calories

• Shoyu: 566g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 1.6 times more energy per unit of mass than Shoyu Soy Sauce, which is average in comparison to other foods. Shoyu having low energy density.

Which food has more nutrients per 300 calories - Shoyu or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Shoyu	57%	9%	34%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Shoyu	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.33% 3.23g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.32g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	40% 51.8g	130g per day for Men 19-50 years
Sugars	3.12% 2.26g	9.1% 6.6g	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	0% 0g	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	% 1.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 6.6g	g per day for Men 19-50 years
Fiber	12% 4.53g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	82.3% 46g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Shoyu	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.93mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.7mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	20.3% 0.26mg	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	20% 79.2μg	32% 129μg	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	4.76% 4.3mg	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	0% 0mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shoyu	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18.7% 187mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	53.6% 0.48mg	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	103% 8.2mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	100% 419mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	251% 5.76mg	26% 0.6mg	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	134% 940mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	72.4% 2462mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	2073% 31092mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	44.8% 4.92mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	11% 403g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Shoyu vs Canned Kidney Beans:

• Shoyu Soy Sauce has 5.1 times more Vitamin B2, 8.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.2 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Shoyu vs Canned Kidney Beans:

• Shoyu Soy Sauce has 1.5 times more Calcium, 2 times more Iron, 4.3 times more Magnesium, 9.6 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium, 29.4 times more Sodium, 3 times more Zinc and 1.4 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Copper than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce and Canned All Types Kidney Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Shoyu Soy Sauce has 1.5 times more Fat, 3.5 times more Omega 6 and 2.5 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Omega 3, 1.9 times more Carbohydrate, 2.9 times more Sugars and 3.4 times more Fiber than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Shoyu Soy Sauce as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.