Comparing Nutrients in 7 ounces Roasted Soy Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Soy Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	30% 871kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.27g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	127% 21.6g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	91% 119g	130g per day for Men 19-50 years
Sugars	21% 15g	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	50.7% 19.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	135% 75.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	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	113% 450μg	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	26% 3.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	37.3% 373mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	243% 2.2mg	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	144% 11.5mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	174% 732mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	86.3% 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	135% 945mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.2% 7.56g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Roasted Full-fat Soy Flour has 4.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 7 oz.
• Both Roasted Full-fat Soy Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Roasted Full-fat Soy Flour has 2 times more Copper, 2.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium, 2.3 times more Selenium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Iron than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Raw California Red Kidney Beans have similar amounts of Calcium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Full-fat Soy Flour has 1.3 times more Energy, 87.4 times more Fat, 87.8 times more Saturated Fat, 17.4 times more Omega 3, 201.5 times more Omega 6 and 1.6 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Carbohydrate and 2.6 times more Fiber than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.