Comparing Nutrients in 5 ounces Soy Vermicelli VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soy Vermicelli	0%	0%	100%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Soy Vermicelli	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 469kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	24% 31g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	14.5% 5.53g	34.7% 13g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Soy Vermicelli	Boiled 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	0% 0mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	11.3% 0.15mg	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	0% 0μg	26.2% 105μg	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	1.9% 1.7mg	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	4.8% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Vermicelli	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.8% 78mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	302% 2.7mg	41.3% 0.37mg	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	32% 2.57mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	15.7% 0.36mg	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	4.05% 28.3mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	0.13% 4.25mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	54.6% 6mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Vermicelli VS Boiled Royal Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Soy Vermicelli vs Boiled Royal Red Kidney Beans:

• 5 oz of Boiled Royal Red Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Vermicelli, made from soy.
• 5 ounces of Soy Vermicelli have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Vermicelli, made from soy as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Soy Vermicelli vs Boiled Royal Red Kidney Beans:

• 5 ounces of Soy Vermicelli have 1.3 times more Calcium, 7.3 times more Copper, 22.5 times more Selenium and 4.7 times more Zinc than Boiled Royal Red Kidney Beans.
• While 5 oz of Boiled Royal Red Kidney Beans contain 1.5 times more Iron, 21 times more Magnesium, 7.1 times more Phosphorus and 126 times more Potassium than Vermicelli, made from soy.
• 5 ounces of Soy Vermicelli lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy Vermicelli have 2.7 times more Energy and 3.8 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 5 oz of Boiled Royal Red Kidney Beans contain 14.3 times more Omega 3, 2.4 times more Fiber and 94.9 times more Protein than Vermicelli, made from soy.
• 5 ounces of Soy Vermicelli provide inadequate amounts of Omega 3 and Protein
• Both Vermicelli, made from soy as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.