Comparing Nutrients in 100 calories Roasted Soy FlourVS Boiled Kidney Beans

Weight per 100 calories

Roasted Soy Flour

23g

Boiled Kidney Beans

78.7g

Roasted Soy Flour has 3.5 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Roasted Soy Flour or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Roasted Soy Flour

32%

42%

26%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Roasted Soy Flourvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.13%4.98g

Fat

0.41%0.39g

4.98 gvs0.39 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.25%0.72g

Saturated Fat

0.18%0.057g

0.72 gvs0.057 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20.8%0.33g

Omega 3

8.37%0.13g

0.33 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14.6%2.48g

Omega 6

0.5%0.085g

2.48 gvs0.085 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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5.32%6.92g

Carbohydrate

14%18g

6.92 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.4%1.73g

Sugars

0.35%0.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.73 gvs0.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.8%2.2g

Fiber

13.3%5.04g

2.2 gvs5.04 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.5%8.68g

Protein

12%6.83g

8.68 gvs6.83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Soy Flourvs Boiled Kidney Beans

0.15%1.37μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.37 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.82%0.094mg

Vitamin B1

10.5%0.13mg

Thiamine

0.094 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.5%0.21mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.21 mgvs0.046 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.68%0.75mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

0.75 mgvs0.46 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.5%0.28mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.28 mgvs0.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.15%0.08mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.08 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13%51.7μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

51.7 μgvs102 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.05%0.94mg

Ascorbic acid

0 mgvs0.94 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3%0.45mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.45 mgvs0.024 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13.5%16μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

16 μgvs6.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Soy Flourvs Boiled Kidney Beans

4.3%43mg

Calcium

2.76%27.6mg

43 mgvs27.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.2%0.51mg

Copper

19%0.17mg

0.51 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16.6%1.33mg

Iron

22%1.75mg

1.33 mgvs1.75 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%84mg

Magnesium

7.87%33mg

84 mgvs33 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20.6%0.47mg

Manganese

14.7%0.34mg

0.47 mgvs0.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.5%108mg

Phosphorus

15.5%109mg

108 mgvs109 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.7%465mg

Potassium

9.38%319mg

465 mgvs319 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.1%1.7μg

Selenium

1.57%0.87μg

1.7 μgvs0.87 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.18%2.73mg

Sodium

0.052%0.79mg

2.73 mgvs0.79 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.4%0.82mg

Zinc

7.16%0.79mg

0.82 mgvs0.79 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.023%0.87g

Water

1.42%52.7g

0.87 gvs52.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Roasted Soy Flour vs Boiled Kidney Beans:

Roasted Full-fat Soy Flour has 4.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 19.1 times more Vitamin E and 2.4 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1, 2 times more Vitamin B9 and more Vitamin C than Roasted Full-fat Soy Flour.
Both Roasted Full-fat Soy Flour and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 100 kcal.
Both Roasted Full-fat Soy Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Soy Flour vs Boiled Kidney Beans:

Roasted Full-fat Soy Flour has 1.6 times more Calcium, 3 times more Copper, 2.5 times more Magnesium, 1.4 times more Manganese, 1.5 times more Potassium and 2 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Iron and 60.7 times more Water than Roasted Full-fat Soy Flour.
Both Roasted Full-fat Soy Flour and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Roasted Full-fat Soy Flour has 12.6 times more Fat, 12.5 times more Saturated Fat, 2.5 times more Omega 3, 29.2 times more Omega 6, 6.9 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.6 times more Carbohydrate and 2.3 times more Fiber than Roasted Full-fat Soy Flour.
Both Roasted Full-fat Soy Flour and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Roasted Full-fat Soy Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted Soy FlourVS Soy Flour, defattedBoiled Kidney BeansVS Soy Flour, defattedRoasted Soy FlourVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Roasted Soy FlourVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Soy Flour or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: