Comparing Nutrients in 7 ounces Canned Kidney Beans VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Shoyu	57%	9%	34%

Macro Nutrients

	Canned Kidney Beans	Shoyu	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	7.53% 9.8g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	1.1% 0.79g	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	0% 0g	0% 0g	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	% 0g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.2g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Shoyu	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	22.6% 0.29mg	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	18% 71.4μg	6.95% 27.8μg	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	2.65% 2.4mg	0% 0mg	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	0.26% 0.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Shoyu	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	9.5% 0.085mg	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	29% 2.32mg	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	88% 2.02mg	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	25.5% 179mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	727% 10901mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Shoyu per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Shoyu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Shoyu:

• 7 ounces of Canned Kidney Beans have 3.5 times more Vitamin B1, 2.6 times more Vitamin B9 and more Vitamin K than Shoyu.
• While 7 oz of Shoyu Soy Sauce contain 3.2 times more Vitamin B2, 5.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Canned All Types Kidney Beans.
• 7 ounces of Shoyu have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Shoyu Soy Sauce have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Shoyu:

• 7 ounces of Canned Kidney Beans have 3.1 times more Copper than Shoyu.
• While 7 oz of Shoyu Soy Sauce contain 2.7 times more Magnesium, 6.1 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 18.6 times more Sodium and 1.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Shoyu contain similar levels of Calcium and Iron per seven ounces.
• Both Canned All Types Kidney Beans as well as Shoyu Soy Sauce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.6 times more Energy, 2.8 times more Omega 3, 2.9 times more Carbohydrate, 4.6 times more Sugars and 5.4 times more Fiber than Shoyu.
• While 7 oz of Shoyu Soy Sauce contain 1.6 times more Protein than Canned All Types Kidney Beans.
• 7 ounces of Shoyu provide inadequate amounts of Energy and Omega 3
• Both Canned All Types Kidney Beans as well as Shoyu Soy Sauce provide inadequate amounts of Omega 6 in seven ounces.