Comparing Nutrients in 100 grams California Red Kidney Beans VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	California Red Kidney Beans	Soy Flour, defatted	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	22.6% 16.4g	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	65.5% 25g	46% 17.5g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	44% 0.57mg	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	99% 394μg	76.3% 305μg	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	5% 4.5mg	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	NA	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	19.5% 195mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	452% 4.07mg	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	117% 9.35mg	116% 9.24mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	131% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	469% 211μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58% 405mg	96% 674mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	70% 2384mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.2% 7.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Soy Flour, defatted:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B9 and more Vitamin C than Soy flour, defatted.
• While Soy flour, defatted contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soy flour, defatted have similar amounts of Vitamin B2 per 100 g.
• Both Raw California Red Kidney Beans as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Soy Flour, defatted:

• Raw California Red Kidney Beans have 1.9 times more Selenium than Soy flour, defatted.
• While Soy flour, defatted contains 3.7 times more Copper, 1.8 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soy flour, defatted have similar amounts of Calcium, Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.3 times more Omega 3, 1.8 times more Carbohydrate and 1.4 times more Fiber than Soy flour, defatted.
• While Soy flour, defatted contains 4.9 times more Fat, 8.7 times more Omega 6 and 2.1 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soy flour, defatted have similar amounts of Energy per 100 g.
• Both Raw California Red Kidney Beans as well as Soy flour, defatted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.