Comparing Nutrients in 500 calories Canned Kidney Beans VS Shoyu

Weight per 500 calories

• Canned Kidney Beans: 595g
• Shoyu: 943g

Canned Kidney Beans have 1.6 times more energy per 100g than Shoyu. It has average energy density when compared to other foods. Shoyu Soy Sauce having low energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Shoyu?

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Shoyu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	5.54% 5.38g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	15% 11g	5.2% 3.77g	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	% 0g	% 2.83g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.94g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	20% 7.55g	38g per day for Men 19-50 years
Protein	55.5% 31g	137% 76.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Shoyu	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	107% 1.4mg	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	53.6% 214μg	33% 132μg	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	7.94% 7.14mg	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	0.79% 0.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Shoyu	Recommended Dietary Allowance
Calcium	20.2% 202mg	31% 311mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	45% 0.41mg	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	87% 6.96mg	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	166% 698mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	418% 9.6mg	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	76.5% 536mg	224% 1566mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	121% 4104mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	8.58% 4.7μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	3455% 51821mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	74.6% 8.2mg	11mg per day for Men 19-50 years
Water	12.6% 465g	18% 671g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Shoyu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Shoyu?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Shoyu:

• 500 calories of Canned Kidney Beans have 2.2 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin K than Shoyu.
• While 500 kcal of Shoyu Soy Sauce contain 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.
• 500 calories of Shoyu have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Shoyu Soy Sauce have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Shoyu:

• 500 calories of Canned Kidney Beans have 2 times more Copper than Shoyu.
• While 500 kcal of Shoyu Soy Sauce contain 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.
• Both Canned All Types Kidney Beans as well as Shoyu Soy Sauce lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 1.8 times more Omega 3, 1.9 times more Carbohydrate, 2.9 times more Sugars and 3.4 times more Fiber than Shoyu.
• While 500 kcal of Shoyu Soy Sauce contain 3.5 times more Omega 6 and 2.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Shoyu offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Kidney Beans provide inadequate amounts of Omega 6