Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Shoyu	57%	9%	34%

Macro Nutrients

	Boiled Kidney Beans	Shoyu	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	5.38% 7g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	NA	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	NA	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	24% 9.07g	3% 1.13g	38g per day for Men 19-50 years
Protein	22% 12.3g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Shoyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Shoyu	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	519% 7786mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.73% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Shoyu per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled 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 Boiled Kidney Beans vs Shoyu:

• 5 ounces of Boiled Kidney Beans have 4.8 times more Vitamin B1, 9.3 times more Vitamin B9 and more Vitamin K than Shoyu.
• While 5 oz of Shoyu Soy Sauce contain 2.8 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Shoyu provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Shoyu have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Shoyu Soy Sauce have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Kidney Beans have 5 times more Copper, 1.5 times more Iron and 2.2 times more Selenium than Shoyu.
• While 5 oz of Shoyu Soy Sauce contain 1.8 times more Magnesium, 2.4 times more Manganese and 5493 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Shoyu contain similar levels of Calcium, Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 2.4 times more Energy, 5.9 times more Omega 3, 4.6 times more Carbohydrate and 8 times more Fiber than Shoyu.
• Both Boiled Kidney Beans and Shoyu offer comparable quantities of Protein per five ounces.
• 5 ounces of Shoyu provide inadequate amounts of Energy and Omega 3
• Both Boiled All Types Kidney Beans as well as Shoyu Soy Sauce provide inadequate amounts of Omega 6 in five ounces.