Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS 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	17.4% 504kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	69.6% 90g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	77.3% 29.4g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	5.3% 4.76mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	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	11% 111mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	146% 11.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	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	80.5% 564mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.2% 267g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Boiled 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 Boiled Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 14 oz of Stir-Fried Sprouted Soybeans contain 2.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3, 5.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 10 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 14 ounces.
• 14 ounces 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 14 ounces.

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

• 14 ounces of Boiled Red Kidney Beans have 7.4 times more Iron and 2 times more Selenium than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 2.9 times more Calcium, 2.2 times more Copper, 2.1 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.
• 14 ounces of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 2.4 times more Carbohydrate and 9.3 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 14.2 times more Fat, 13.7 times more Saturated Fat, 2.8 times more Omega 3, 33.1 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 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6