Comparing Nutrients in 100 grams California Red Kidney Beans VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soy Cheese	33%	48%	19%

Macro Nutrients

	California Red Kidney Beans	Soy Cheese	Recommended Dietary Allowance
Energy	11.4% 330kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	23.7% 4.03g	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	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	0% 0g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soy Cheese	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	5.4% 0.07mg	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	5.5% 22μg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soy Cheese	Recommended Dietary Allowance
Calcium	19.5% 195mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	42.2% 0.38mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	38.7% 0.89mg	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	58% 405mg	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	30.5% 17μg	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	15.6% 1.72mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.9% 71g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Soy Cheese per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Soy Cheese to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Soy Cheese:

• 100 grams of California Red Kidney Beans have more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 6.7 times more Vitamin B5, 5.7 times more Vitamin B6, 17.9 times more Vitamin B9 and more Vitamin C than Soy Cheese.
• 100 grams of Soy Cheese have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw California Red Kidney Beans as well as Soybean, curd cheese have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Soy Cheese:

• 100 grams of California Red Kidney Beans have 2.9 times more Copper, 1.7 times more Iron, 1.8 times more Phosphorus, 7.5 times more Potassium and 1.5 times more Zinc than Soy Cheese.
• While 100 g of Soybean, curd cheese contain 1.4 times more Magnesium and 5.3 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soy Cheese contain similar levels of Calcium and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 2.2 times more Energy, 8.7 times more Carbohydrate, more Fiber and 1.9 times more Protein than Soy Cheese.
• While 100 g of Soybean, curd cheese contain 32.4 times more Fat, 32.6 times more Saturated Fat, 6.4 times more Omega 3 and 74.7 times more Omega 6 than Raw California Red Kidney Beans.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Soy Cheese provide inadequate amounts of Fiber