Comparing Nutrients in 5 ounces California Red Kidney Beans VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soy Flour	33%	40%	27%

Macro Nutrients

	California Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Energy	16% 468kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	30% 29.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	122% 1.95g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	85.7% 14.6g	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	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	14.7% 10.6g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	50.3% 0.65mg	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	122% 489μg	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	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Calcium	27.6% 276mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	460% 4.14mg	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	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	145% 608mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	140% 3.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	989% 445μg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	105% 3565mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Soy Flour:

• Raw California Red Kidney Beans have more Vitamin C than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 5.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 2 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Full-fat Soy Flour have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw California Red Kidney Beans as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Soy Flour:

• Raw California Red Kidney Beans have 1.5 times more Iron than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.7 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 1.7 times more Potassium, 2.3 times more Selenium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Full-fat Soy Flour have similar amounts of Calcium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.9 times more Carbohydrate and 2.6 times more Fiber than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 1.3 times more Energy, 82.6 times more Fat, 83 times more Saturated Fat, 16.4 times more Omega 3, 190.4 times more Omega 6 and 1.6 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.