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

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Stir-Fried Soybeans Sprouts: 80g

Red Kidney Beans have 2.7 times more energy per 100g than Stir-Fried Soybeans Sprouts. It has high energy density when compared to other foods. Stir-Fried Sprouted Soybeans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	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	0.32% 0.31g	5.86% 5.68g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	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	0.86% 0.62g	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	12% 4.5g	1.7% 0.64g	38g per day for Men 19-50 years
Protein	12% 6.7g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	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	15% 0.18mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	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	29.2% 117μg	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	1.5% 1.34mg	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	0.42% 0.062mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	6.56% 65.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	18.3% 76.8mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	17.2% 120mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	0.87% 0.48μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	0.75% 11mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	1.45% 53.8g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Stir-Fried Sprouted Soybeans contain 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 4.1 times more Vitamin B5 and 7.2 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Stir-Fried Soybeans Sprouts provide similar amounts of Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw 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 Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 100 calories of Red Kidney Beans have 6.2 times more Iron than Stir-Fried Soybeans Sprouts.
• While 100 kcal of Stir-Fried Sprouted Soybeans contain 2.7 times more Calcium, 2 times more Copper, 1.9 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus and 2 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Stir-Fried Soybeans Sprouts contain similar levels of Potassium per 100 calories.
• Both Raw 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 Red Kidney Beans have 2.4 times more Carbohydrate and 7 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 100 kcal of Stir-Fried Sprouted Soybeans contain 18.1 times more Fat, 17.2 times more Saturated Fat, 3.6 times more Omega 3, 41.8 times more Omega 6 and 1.6 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Stir-Fried Soybeans Sprouts offer comparable quantities of Energy per 100 calories.
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 100 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber