Comparing Nutrients in 7 ounces Canned Kidney Beans VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	35%	3%	62%

Macro Nutrients

	Canned Kidney Beans	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	5.75% 167kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.9% 0.15g	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	22% 28.7g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	15.4% 11g	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	0.27% 0.2g	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	% 6g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.16g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	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	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	5.6% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	5.65% 0.073mg	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	2% 7.94μg	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	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	11% 0.097mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	13% 0.3mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	181% 6148mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	382% 5735mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 7 ounces of Canned Kidney Beans have 3.9 times more Vitamin B1, 2 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin K than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Canned Kidney Beans and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein 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 Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 7 ounces of Canned Kidney Beans have 3.1 times more Calcium, 2.8 times more Copper, 2.7 times more Iron, 1.8 times more Zinc and 1.2 times more Water than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 7 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain 1.3 times more Magnesium, 13.1 times more Potassium and 9.8 times more Sodium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain similar levels of Manganese and Phosphorus per seven ounces.
• 7 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 6.8 times more Omega 3 and 14.3 times more Fiber than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 7 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain 3 times more Sugars and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 3 and Fiber
• Both Canned All Types Kidney Beans as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 6 in seven ounces.