Comparing Nutrients in 5 ounces Soy Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Soy Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	21.2% 615kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	30% 29.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	85.7% 14.6g	1.9% 0.32g	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	67% 87g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	96% 53.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	18.7% 3mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 292mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	105% 3565mg	56.7% 1926mg	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	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	36% 3.95mg	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

Nutrient Comparison: Soy Flour VS Red Kidney Beans per 5 oz

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

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

• 5 ounces of Soy Flour have 5.4 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 9.3 times more Vitamin E and 12.5 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain more Vitamin C than Raw Full-fat Soy Flour.
• Both Soy Flour and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Soy Flour have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Full-fat Soy Flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Soy Flour have 2.5 times more Calcium, 4.2 times more Copper, 3.1 times more Magnesium, 2 times more Manganese, 1.2 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Selenium and 1.4 times more Zinc than Red Kidney Beans.
• Both Soy Flour and Red Kidney Beans contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy Flour have 1.3 times more Energy, 19.5 times more Fat, 19.4 times more Saturated Fat, 3.8 times more Omega 3, 45.1 times more Omega 6, 3.6 times more Sugars and 1.7 times more Protein than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.9 times more Carbohydrate and 1.6 times more Fiber than Raw Full-fat Soy Flour.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6