Comparing Nutrients in 5 ounces Soy Cheese VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Soy Cheese	Red Kidney Beans	Recommended Dietary Allowance
Energy	7.4% 214kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	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	7.52% 9.8g	67% 87g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	0% 0g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	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	0% 0mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	7.8% 31μg	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	5.67% 0.85mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.43% 6.52μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Red Kidney Beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	99% 7.94mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	45% 315mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.45% 16.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Soy Cheese 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 Cheese vs Red Kidney Beans:

• 5 ounces of Soy Cheese have 2.9 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain more Vitamin B1, 1.5 times more Vitamin B2, 4.2 times more Vitamin B3, 6.7 times more Vitamin B5, 5.7 times more Vitamin B6, 17.9 times more Vitamin B9 and more Vitamin C than Soybean, curd cheese.
• Both Soy Cheese and Red Kidney Beans provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Soy Cheese have insufficient amounts of Vitamin B1 and Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Soybean, curd cheese 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 Cheese vs Red Kidney Beans:

• 5 ounces of Soy Cheese have 2.3 times more Calcium, 1.7 times more Magnesium and 5.3 times more Selenium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.8 times more Copper, 1.8 times more Phosphorus, 6.8 times more Potassium and 1.6 times more Zinc than Soybean, curd cheese.
• Both Soy Cheese and Red Kidney Beans contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy Cheese have 7.6 times more Fat, 7.6 times more Saturated Fat, 1.5 times more Omega 3 and 17.7 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.2 times more Energy, 8.9 times more Carbohydrate, 1.3 times more Sugars, more Fiber and 1.8 times more Protein than Soybean, curd cheese.
• 5 ounces of Soy Cheese provide inadequate amounts of Fiber
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6