Comparing Nutrients in 500 calories Red Kidney Beans VS Low-fat Soy Flour

Weight per 500 calories

• Red Kidney Beans: 148g
• Low-fat Soy Flour: 134g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Low-fat Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Red Kidney Beans	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	29% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	31.7% 41g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	17.3% 12.5g	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	59.3% 22.6g	56.6% 21.5g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.3% 2.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	24.8% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	109% 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	146% 585μg	97% 388μg	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	7.4% 6.68mg	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	2.08% 0.31mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	12.3% 123mg	38.3% 383mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	184% 4.23mg	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	86% 602mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	82.6% 2809mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.17% 6.2g	3700g per day for Men 19-50 years

Red Kidney Beans VS Low-fat Soy Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Low-fat Soy Flour?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Low-fat Soy Flour:

• 500 calories of Red Kidney Beans have 1.5 times more Vitamin B9 than Low-fat Soy Flour.
• While 500 kcal of Low-fat Soy Flour contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Low-fat Soy Flour provide similar amounts of Vitamin B2 per 500 calories.
• Both Raw Red Kidney Beans as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Low-fat Soy Flour:

• 500 kcal of Low-fat Soy Flour contain 3.1 times more Calcium, 2.1 times more Copper, 1.9 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 16.7 times more Selenium and 1.3 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Low-fat Soy Flour contain similar levels of Iron per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 2.2 times more Carbohydrate than Low-fat Soy Flour.
• While 500 kcal of Low-fat Soy Flour contain 7.6 times more Fat, 1.4 times more Omega 3, 14.5 times more Omega 6, 4 times more Sugars and 2 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Low-fat Soy Flour offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6