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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Red Kidney Beans	Soy Flour, defatted	Recommended Dietary Allowance
Energy	11.6% 337kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	47% 61.3g	26% 34g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	46% 17.5g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	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	50.7% 0.61mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	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	1.4% 0.21mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	8.3% 83mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	452% 4.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	116% 9.24mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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% 406mg	96% 674mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	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	0.8% 12mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	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

Nutrient Comparison: Red Kidney Beans VS Soy Flour, defatted per 100 g

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

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

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

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

• 100 grams of Red Kidney Beans have 1.9 times more Selenium than Soy Flour, defatted.
• While 100 g of Soy flour, defatted contain 2.9 times more Calcium, 5.8 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus and 1.8 times more Potassium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soy Flour, defatted contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 5.7 times more Omega 3 and 1.8 times more Carbohydrate than Soy Flour, defatted.
• While 100 g of Soy flour, defatted contain 2.1 times more Omega 6, 7.8 times more Sugars and 2.3 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soy Flour, defatted offer comparable quantities of Energy and Fiber per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6