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

Macros Ratio

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

Macro Nutrients

	Soy Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.2% 615kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	30% 29.3g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	85.7% 14.6g	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	35% 45.2g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	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	36% 13.6g	93% 35.3g	38g per day for Men 19-50 years
Protein	96% 53.6g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Soy Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 292mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	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	113% 9.03mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	61.6% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	989% 445μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 700mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	105% 3565mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• Raw Full-fat Soy Flour has 2.7 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Iron than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Raw California Red Kidney Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Full-fat Soy Flour has 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.
• While Raw California Red Kidney Beans contain 1.9 times more Carbohydrate and 2.6 times more Fiber than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.