Comparing Nutrients in 100 grams Soybean Lecithin VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Soybean Lecithin	Red Kidney Beans	Recommended Dietary Allowance
Energy	26.3% 763kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	321% 5.14g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	47% 61.3g	130g per day for Men 19-50 years
Sugars	0% 0g	2.9% 2.1g	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	40% 15g	38g per day for Men 19-50 years
Protein	0% 0g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	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	0% 0mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	30.5% 0.4mg	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	0% 0μg	99% 394μg	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	5% 4.5mg	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	54.5% 8.2mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	0% 0mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	48.3% 1.1mg	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	0% 0mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0% 0g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Soybean Lecithin vs Red Kidney Beans:

• Soybean Lecithin has 39 times more Vitamin E and 32.8 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Soybean Lecithin.
• Both Soybean Lecithin as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Soybean Lecithin vs Red Kidney Beans:

• Raw Red Kidney Beans contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Soybean Lecithin.

Comparison of macro-nutrients per 100 grams:

• Soybean Lecithin has 2.3 times more Energy, 94.3 times more Fat, 97.4 times more Saturated Fat, 14.3 times more Omega 3 and 176.2 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.