Comparing Nutrients in 7 ounces Shoyu VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Shoyu	57%	9%	34%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Shoyu	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.63% 105kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	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	7.53% 9.8g	91% 119g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	0% 0g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	130% 49.4g	38g per day for Men 19-50 years
Protein	29% 16g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Shoyu	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	5.46% 0.065mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	6.95% 27.8μg	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	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

	Shoyu	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	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	36% 2.88mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	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	47% 329mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	727% 10901mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Shoyu VS California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Shoyu vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 16 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6, 28.1 times more Vitamin B9 and more Vitamin C than Shoyu Soy Sauce.
• Both Shoyu and California Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Shoyu have insufficient amounts of Vitamin C
• Both Shoyu Soy Sauce as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Shoyu vs California Red Kidney Beans:

• 7 ounces of Shoyu have 499.4 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 5.9 times more Calcium, 25.6 times more Copper, 6.4 times more Iron, 2.2 times more Magnesium, 2.4 times more Phosphorus, 3.4 times more Potassium, 6.4 times more Selenium and 2.9 times more Zinc than Shoyu Soy Sauce.
• Both Shoyu and California Red Kidney Beans contain similar levels of Manganese per seven ounces.
• 7 ounces of Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 6.2 times more Energy, 2.9 times more Omega 3, 12.1 times more Carbohydrate, 31.1 times more Fiber and 3 times more Protein than Shoyu Soy Sauce.
• 7 ounces of Shoyu provide inadequate amounts of Energy and Omega 3
• Both Shoyu Soy Sauce as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.