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

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soy Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 434kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	9.33% 3g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	86% 1.38g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	46% 59.8g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	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	25.3% 9.6g	65.5% 25g	38g per day for Men 19-50 years
Protein	67.5% 38g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.32mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	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	86.3% 345μg	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	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.6% 206mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	324% 2.92mg	122% 1.1mg	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	79.6% 6.37mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	698% 314μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70.6% 494mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	74% 2515mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.92mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 5.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 2 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin C than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Full-fat Soy Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Full-fat Soy Flour has 2.7 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Iron than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Raw California Red Kidney Beans have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Full-fat Soy Flour has 1.3 times more Energy, 82.6 times more Fat, 83 times more Saturated Fat, 16.4 times more Omega 3, 190.4 times more Omega 6 and 1.6 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Carbohydrate and 2.6 times more Fiber than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.