Comparing Nutrients in 7 ounces Soybean Lecithin VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Soybean Lecithin	Red Kidney Beans	Recommended Dietary Allowance
Energy	52.2% 1514kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	93% 29.8g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	637% 10g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	469% 79.7g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	94% 122g	130g per day for Men 19-50 years
Sugars	0% 0g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	0% 0g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	108% 16.2mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	304% 365μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	0% 0mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	96% 2.2mg	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	0% 0mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0% 0g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybean Lecithin VS Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Soybean Lecithin vs Red Kidney Beans:

• 7 ounces of Soybean Lecithin have 39 times more Vitamin E and 32.8 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Soybean Lecithin.
• 7 ounces of Soybean Lecithin have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Soybean Lecithin as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soybean Lecithin vs Red Kidney Beans:

• 7 oz of Raw Red Kidney Beans contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Soybean Lecithin.
• 7 ounces of Soybean Lecithin lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soybean Lecithin have 2.3 times more Energy, 94.3 times more Fat, 97.4 times more Saturated Fat, 14.3 times more Omega 3 and 176.2 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• 7 ounces of Soybean Lecithin provide inadequate amounts of Carbohydrate, Fiber and Protein
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6