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

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Low-fat Soy Flour	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 527kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	0.81% 0.14g	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	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	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	59.7% 22.7g	93% 35.3g	38g per day for Men 19-50 years
Protein	126% 70.6g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Royal 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	26% 0.34mg	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% 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	139% 557μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	40.4% 404mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	157% 1.4mg	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	145% 11.6mg	154% 12.3mg	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	68.3% 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% 1908mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	53% 5.8mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.18% 6.53g	0.46% 17g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Low-fat Soy Flour have 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.4 times more Vitamin B9 and more Vitamin C than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Low-fat Soy Flour have insufficient amounts of Vitamin C
• Both Low-fat Soy Flour as well as Raw Royal 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 Royal Red Kidney Beans:

• 5 ounces of Low-fat Soy Flour have 2.2 times more Calcium, 1.6 times more Copper, 2.1 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 18.4 times more Selenium and 1.5 times more Zinc than Royal Red Kidney Beans.
• Both Low-fat Soy Flour and Royal Red Kidney Beans contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low-fat Soy Flour have 19.8 times more Fat, 19.8 times more Saturated Fat, 3.7 times more Omega 3, 37.7 times more Omega 6 and 2 times more Protein than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.9 times more Carbohydrate and 1.6 times more Fiber than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Royal Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6