Comparing Nutrients in 5 ounces California Red Kidney Beans VS Protein Powder Soy Based

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Protein Powder Soy Based	57%	13%	30%

Macro Nutrients

	California Red Kidney Beans	Protein Powder Soy Based	Recommended Dietary Allowance
Energy	16% 468kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	8.12% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	4.92% 1.57g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	20% 3.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	31.5% 41g	130g per day for Men 19-50 years
Sugars	NA	43.4% 31.5g	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	93% 35.3g	25% 9.5g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	141% 78.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Protein Powder Soy Based	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	18% 0.23mg	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	140% 558μg	102% 410μg	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	7.1% 6.38mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Protein Powder Soy Based	Recommended Dietary Allowance
Calcium	27.6% 276mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	413% 3.7mg	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	166% 13.3mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	NA	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	82% 574mg	258% 1803mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	39% 1323mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	69.3% 1039mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	85% 9.36mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.16% 5.85g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Protein Powder Soy Based per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Protein Powder Soy Based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Protein Powder Soy Based:

• 5 ounces of California Red Kidney Beans have 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Protein Powder Soy Based.
• Both California Red Kidney Beans and Protein Powder Soy Based provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Protein Powder Soy Based have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Protein Powder Soy Based have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Protein Powder Soy Based:

• 5 ounces of California Red Kidney Beans have 2.5 times more Magnesium, 1.6 times more Potassium and 2.5 times more Selenium than Protein Powder Soy Based.
• While 5 oz of Protein Powder Soy Based contain 2.4 times more Copper, 1.3 times more Iron, 3.1 times more Phosphorus, 66.6 times more Sodium and 2.6 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Protein Powder Soy Based contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.1 times more Carbohydrate and 3.7 times more Fiber than Protein Powder Soy Based.
• While 5 oz of Protein Powder Soy Based contain 22.2 times more Fat, 30.9 times more Saturated Fat, 3.8 times more Omega 3, 44.1 times more Omega 6 and 2.3 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Protein Powder Soy Based offer comparable quantities of Energy per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6