Comparing Nutrients in 100 calories Boiled Red Kidney Beans VS Stir-Fried Soybeans Sprouts

Weight per 100 calories

• Boiled Red Kidney Beans: 78.7g
• Stir-Fried Soybeans Sprouts: 80g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Boiled Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	5.86% 5.68g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	8.27% 0.13g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.084g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	5.8% 7.5g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	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	15.3% 5.83g	1.7% 0.64g	38g per day for Men 19-50 years
Protein	12% 6.83g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.089% 0.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	10.3% 0.13mg	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	25.6% 102μg	25.4% 102μg	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	1.05% 0.94mg	10.7% 9.6mg	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	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.56% 65.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	47% 0.42mg	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	29% 2.3mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	18.3% 76.8mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	39.4% 0.91mg	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	16% 112mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	9.33% 317mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	0.87% 0.48μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.57mg	0.75% 11mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.45% 53.8g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Stir-Fried Soybeans Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Stir-Fried Soybeans Sprouts?

Lets compare vitamin content per 100 calories of Boiled Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 100 kcal of Stir-Fried Sprouted Soybeans contain 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3, 5.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 10.2 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Stir-Fried Soybeans Sprouts provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Red Kidney Beans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 100 calories of Boiled Red Kidney Beans have 7.2 times more Iron than Stir-Fried Soybeans Sprouts.
• While 100 kcal of Stir-Fried Sprouted Soybeans contain 3 times more Calcium, 2.2 times more Copper, 2.2 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans as well as Stir-Fried Sprouted Soybeans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Red Kidney Beans have 2.4 times more Carbohydrate and 9.1 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 100 kcal of Stir-Fried Sprouted Soybeans contain 14.4 times more Fat, 13.9 times more Saturated Fat, 2.9 times more Omega 3, 33.6 times more Omega 6 and 1.5 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Stir-Fried Soybeans Sprouts offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 100 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber