Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Tamari

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tamari	64%	1%	35%

Macro Nutrients

	Boiled Kidney Beans	Tamari	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.33% 0.055g	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	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	3.32% 2.4g	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	24% 9.07g	3% 1.13g	38g per day for Men 19-50 years
Protein	22% 12.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tamari	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	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22% 0.28mg	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	6.38% 25.5μg	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	Tamari	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	21.3% 0.19mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	30.8% 0.71mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	528% 7918mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Tamari:

• Boiled All Types Kidney Beans have 2.7 times more Vitamin B1, 7.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Soy sauce made from soy (tamari).
• While Soy sauce made from soy (tamari) contains 2.6 times more Vitamin B2, 6.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Soy sauce made from soy (tamari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 1.6 times more Copper, 1.9 times more Potassium, 1.4 times more Selenium and 2.3 times more Zinc than Soy sauce made from soy (tamari).
• While Soy sauce made from soy (tamari) contains 5586 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soy sauce made from soy (tamari) have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.1 times more Energy, 34 times more Omega 3, 4.1 times more Carbohydrate and 8 times more Fiber than Soy sauce made from soy (tamari).
• While Soy sauce made from soy (tamari) contains 5.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soy sauce made from soy (tamari) have similar amounts of Protein per 5 oz.
• Both Boiled All Types Kidney Beans as well as Soy sauce made from soy (tamari) have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.