Comparing Nutrients in 5 ounces Low-fat Soy Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Low-fat Soy Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 527kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	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	33.4% 43.4g	67% 87g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	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	59.7% 22.7g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	126% 70.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	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	5.2% 0.78mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	40.4% 404mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	145% 11.6mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	68.5% 1.57mg	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	137% 957mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	87% 2963mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	152% 83.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	53% 5.8mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.18% 6.53g	0.45% 16.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Low-fat 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 Low-fat Soy Flour vs Red Kidney Beans:

• 5 ounces of Low-fat Soy Flour have 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.6 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.4 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Low-fat Soy Flour.
• 5 ounces of Low-fat Soy Flour have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Low-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 Low-fat Soy Flour vs Red Kidney Beans:

• 5 ounces of Low-fat Soy Flour have 3.4 times more Calcium, 2.3 times more Copper, 1.2 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 18.4 times more Selenium and 1.5 times more Zinc than Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low-fat Soy Flour have 8.4 times more Fat, 8.4 times more Saturated Fat, 1.6 times more Omega 3, 16.1 times more Omega 6, 4.4 times more Sugars and 2.2 times more Protein than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2 times more Carbohydrate than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Red Kidney Beans offer comparable quantities of Energy and Fiber per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6