Comparing Nutrients in 14 ounces California Red Kidney Beans VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	California Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	45% 1310kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	82.6% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	173% 97g	93% 52g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	51.3% 0.67mg	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	391% 1564μg	126% 504μg	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	20% 18mg	53% 47.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	77.4% 774mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	232% 2.1mg	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	464% 37mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	196% 4.5mg	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	230% 1607mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	7.2% 267g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Stir-Fried Soybeans Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Stir-Fried Soybeans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 14 ounces of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 1.5 times more Vitamin B5 and 2.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Stir-Fried Soybeans Sprouts provide similar amounts of Vitamin B2 per 14 ounces.
• Both Raw California Red Kidney Beans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 14 ounces of California Red Kidney Beans have 2.4 times more Calcium, 2.1 times more Copper, 23.4 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium, 5.3 times more Selenium and 1.2 times more Zinc than Stir-Fried Soybeans Sprouts.
• Both California Red Kidney Beans and Stir-Fried Soybeans Sprouts contain similar levels of Manganese per 14 ounces.
• 14 ounces of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2.6 times more Energy, 6.4 times more Carbohydrate, 31.1 times more Fiber and 1.9 times more Protein than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 28.4 times more Fat, 27.4 times more Saturated Fat, 5.6 times more Omega 3 and 65.5 times more Omega 6 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6