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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soy Nuts	36%	40%	24%

Macro Nutrients

	California Red Kidney Beans	Soy Nuts	Recommended Dietary Allowance
Energy	16% 468kcal	22% 636kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	89.8% 15.3g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	NA	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	30.2% 11.5g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	110% 61.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soy Nuts	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	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	24.5% 0.32mg	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	72.6% 291μg	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	7.24% 6.52mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soy Nuts	Recommended Dietary Allowance
Calcium	27.6% 276mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	170% 1.53mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	135% 3.1mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	57% 1933mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	49.7% 27.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.031% 1.13g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Soy Nuts per 5 oz

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

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

• 5 ounces of California Red Kidney Beans have 1.2 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Soy Nuts.
• While 5 oz of Dry-roasted Soybeans contain 3.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soy Nuts provide similar amounts of Vitamin C per five ounces.
• Both Raw California Red Kidney Beans as well as Dry-roasted Soybeans 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 Soy Nuts:

• 5 ounces of California Red Kidney Beans have 1.4 times more Calcium and 2.4 times more Iron than Soy Nuts.
• While 5 oz of Dry-roasted Soybeans contain 1.4 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 6 times more Selenium and 1.9 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soy Nuts contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.1 times more Carbohydrate and 3.1 times more Fiber than Soy Nuts.
• While 5 oz of Dry-roasted Soybeans contain 1.4 times more Energy, 86.5 times more Fat, 86.9 times more Saturated Fat, 17.2 times more Omega 3, 199.3 times more Omega 6 and 1.8 times more Protein than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6