Comparing Nutrients in 7 ounces Soy protein isolate VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soy protein isolate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 665kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	6.94% 6.73g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	313% 175g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Boiled California 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	29% 0.35mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	16% 0.21mg	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	87.3% 349μg	36.7% 147μg	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	2.65% 2.4mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein isolate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	35.3% 353mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	353% 3.17mg	63.7% 0.57mg	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	360% 28.8mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	27.4% 0.63mg	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	220% 1540mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	4.73% 161mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	133% 1994mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy protein isolate VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Soy protein isolate vs Boiled California Red Kidney Beans:

• 7 ounces of Soy protein isolate have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3 and 2.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.7 times more Vitamin B5 than Soy protein isolate.
• Both Soy protein isolate and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Soy protein isolate have insufficient amounts of Vitamin B5
• Both Soy protein isolate as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soy protein isolate vs Boiled California Red Kidney Beans:

• 7 ounces of Soy protein isolate have 2.7 times more Calcium, 5.5 times more Copper, 4.9 times more Iron, 4.7 times more Manganese, 5.7 times more Phosphorus, 251.3 times more Sodium and 4.7 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 5.2 times more Potassium and 1.5 times more Selenium than Soy protein isolate.
• Both Soy protein isolate and Boiled California Red Kidney Beans contain similar levels of Magnesium per seven ounces.
• 7 ounces of Soy protein isolate lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy protein isolate have 2.7 times more Energy, 37.7 times more Fat, 6.1 times more Omega 3, 72.7 times more Omega 6 and 9.7 times more Protein than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain more Carbohydrate and more Fiber than Soy protein isolate.
• 7 ounces of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6