Comparing Nutrients in 500 calories Soy sauce, reduced sodium, made from hydrolyzed vegetable protein VS Boiled Kidney Beans

Weight per 500 calories

• Soy sauce, reduced sodium, made from hydrolyzed vegetable protein: 556g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein, which is average in comparison to other foods. Soy sauce, reduced sodium, made from hydrolyzed vegetable protein having average energy density.

Which food has more nutrients per 500 calories - Soy sauce, reduced sodium, made from hydrolyzed vegetable protein or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	35%	3%	62%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80.2g	69% 89.8g	130g per day for Men 19-50 years
Sugars	43% 31.3g	1.74% 1.26g	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	0.77% 0.56g	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	% 16.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.67g	66.3% 25g	38g per day for Men 19-50 years
Protein	81.3% 45.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	36.3% 0.47mg	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	5.56% 22.2μg	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	94% 0.85mg	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	30% 2.4mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	73.6% 1.7mg	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	70.6% 494mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	506% 17211mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1070% 16056mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	9.5% 352g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 3.8 times more Vitamin B1, 2.3 times more Vitamin B6, 23 times more Vitamin B9, more Vitamin C and more Vitamin K than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Soy sauce, reduced sodium, made from hydrolyzed vegetable protein and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Soy sauce, reduced sodium, made from hydrolyzed vegetable protein as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Soy sauce, reduced sodium, made from hydrolyzed vegetable protein vs Boiled Kidney Beans:

• Soy sauce, reduced sodium, made from hydrolyzed vegetable protein has 10.8 times more Potassium, 4078.1 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Calcium, 3.1 times more Copper, 3.7 times more Iron, 2 times more Manganese and 2.8 times more Zinc than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Soy sauce, reduced sodium, made from hydrolyzed vegetable protein and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soy sauce, reduced sodium, made from hydrolyzed vegetable protein has 24.8 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10 times more Omega 3 and 15.1 times more Fiber than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Soy sauce, reduced sodium, made from hydrolyzed vegetable protein and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Soy sauce, reduced sodium, made from hydrolyzed vegetable protein as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.