Comparing Nutrients in 5 ounces Canned Kidney Beans VS 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	4.1% 119kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	5.38% 7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.78% 0.57g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.14g	g per day for Men 19-50 years
Fiber	16% 6.1g	3% 1.13g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	20.6% 11.5g	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	13.7% 0.16mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	16% 0.21mg	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	12.8% 51μg	4.96% 20μg	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	1.9% 1.7mg	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	0.19% 0.028mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Shoyu	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	6.77% 0.061mg	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	20.7% 1.66mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	62.7% 1.44mg	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	18.2% 128mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	519% 7786mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	3% 111g	2.73% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Shoyu per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Shoyu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Shoyu:

• 5 ounces of Canned Kidney Beans have 3.5 times more Vitamin B1, 2.6 times more Vitamin B9 and more Vitamin K than Shoyu.
• While 5 oz of Shoyu Soy Sauce contain 3.2 times more Vitamin B2, 5.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Canned All Types Kidney Beans.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Shoyu:

• 5 ounces of Canned Kidney Beans have 3.1 times more Copper than Shoyu.
• While 5 oz of Shoyu Soy Sauce contain 2.7 times more Magnesium, 6.1 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 18.6 times more Sodium and 1.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Shoyu contain similar levels of Calcium and Iron per five ounces.
• Both Canned All Types Kidney Beans as well as Shoyu Soy Sauce lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.6 times more Energy, 2.8 times more Omega 3, 2.9 times more Carbohydrate, 4.6 times more Sugars and 5.4 times more Fiber than Shoyu.
• While 5 oz of Shoyu Soy Sauce contain 1.6 times more Protein than Canned All Types Kidney Beans.
• 5 ounces of Shoyu provide inadequate amounts of Energy and Omega 3
• Both Canned All Types Kidney Beans as well as Shoyu Soy Sauce provide inadequate amounts of Omega 6 in five ounces.