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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 oz of Raw California Red Kidney Beans contain 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 Protein Powder Soy Based and California Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Protein Powder Soy Based have insufficient amounts of Vitamin C
• Both Protein Powder Soy Based as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Protein Powder Soy Based have 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 California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.5 times more Magnesium, 1.6 times more Potassium and 2.5 times more Selenium than Protein Powder Soy Based.
• Both Protein Powder Soy Based and California Red Kidney Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

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