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Comparing Nutrients in 14 ounces Green SoybeansVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Green Soybeans
33%
39%
28%
California Red Kidney Beans
29%
1%
70%
14 oz ▼

Macro Nutrients

20%583kcal
Energy
45%1310kcal
583 kcalvs1310 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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28%27g
Fat
1.02%0.99g
27 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.75%3.1g
Saturated Fat
0.45%0.14g
3.1 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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93%1.5g
Omega 3
21%0.33g
1.5 gvs0.33 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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66%11.2g
Omega 6
1.26%0.21g
11.2 gvs0.21 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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33.7%44g
Carbohydrate
183%237g
44 gvs237 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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44%16.7g
Fiber
260%99g
16.7 gvs99 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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92%51.4g
Protein
173%97g
51.4 gvs97 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.97%35.7μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
35.7 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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144%1.73mg
Vitamin B1
175%2.1mg
Thiamine
1.73 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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53.4%0.69mg
Vitamin B2
67%0.87mg
Riboflavin
0.69 mgvs0.87 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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41%6.55mg
Vitamin B3
51%8.18mg
Niacin, nicotinic acid, niacinamide
6.55 mgvs8.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.7%0.58mg
Vitamin B5
62%3.1mg
Pantothenic acid
0.58 mgvs3.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B6
121%1.58mg
Pyridoxine
0.26 mgvs1.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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164%655μg
Vitamin B9
391%1564μg
Folates and Folic Acid
655 μgvs1564 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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128%115mg
Vitamin C
20%18mg
Ascorbic acid
115 mgvs18 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

78%782mg
Calcium
77.4%774mg
782 mgvs774 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.4%0.51mg
Copper
485%4.37mg
0.51 mgvs4.37 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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176%14mg
Iron
464%37mg
14 mgvs37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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61.4%258mg
Magnesium
151%635mg
258 mgvs635 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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94%2.17mg
Manganese
173%3.97mg
2.17 mgvs3.97 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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110%770mg
Phosphorus
230%1607mg
770 mgvs1607 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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72.4%2461mg
Potassium
174%5914mg
2461 mgvs5914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%5.95μg
Selenium
23%12.7μg
5.95 μgvs12.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.97%59.5mg
Sodium
2.9%43.7mg
59.5 mgvs43.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35.7%3.93mg
Zinc
92%10mg
3.93 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.24%268g
Water
1.26%46.6g
268 gvs46.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Green Soybeans vs California Red Kidney Beans:
Comparing minerals per 14 ounces for Green Soybeans vs California Red Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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