Comparing Nutrients in 7 ounces Red Kidney Beans VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Soy Flour	33%	40%	27%

Macro Nutrients

	Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Energy	23% 669kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	42.2% 41g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	20.5% 15g	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	79.4% 30g	50% 19g	38g per day for Men 19-50 years
Protein	80% 44.7g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	70.4% 0.91mg	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	195% 782μg	171% 685μg	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	9.92% 8.93mg	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	2.78% 0.42mg	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Soy Flour	Recommended Dietary Allowance
Calcium	16.5% 165mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	644% 5.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	203% 851mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1385% 623μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	115% 806mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	147% 4991mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.28% 10.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Soy Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Soy Flour:

• 7 ounces of Red Kidney Beans have more Vitamin C than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 5.4 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 9.3 times more Vitamin E and 12.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soy Flour provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Soy Flour:

• 7 oz of Raw Full-fat Soy Flour contain 2.5 times more Calcium, 4.2 times more Copper, 3.1 times more Magnesium, 2 times more Manganese, 1.9 times more Potassium, 2.3 times more Selenium and 1.4 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soy Flour contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.9 times more Carbohydrate and 1.6 times more Fiber than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 1.3 times more Energy, 19.5 times more Fat, 19.4 times more Saturated Fat, 3.8 times more Omega 3, 45.1 times more Omega 6, 3.6 times more Sugars and 1.7 times more Protein than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6