Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Stir-Fried Soybeans Sprouts

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	43.8% 1270kcal	43% 1250kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	30.8% 9.85g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	295% 4.7g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	208% 35.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	72.3% 94g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	21% 8g	38g per day for Men 19-50 years
Protein	155% 86.7g	234% 131g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	238% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	129% 1.68mg	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	325% 1300μg	318% 1270μg	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	13.3% 12mg	133% 120mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	35% 350mg	82% 820mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	586% 5.27mg	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	278% 22mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	493% 11.3mg	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	197% 1380mg	309% 2160mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	167% 5670mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	191% 21mg	11mg per day for Men 19-50 years
Water	18% 669g	18% 672g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 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 All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Stir-Fried Soybeans Sprouts:

• Boiled All Types Kidney Beans have 5.6 times more Iron and 1.8 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 2.3 times more Calcium, 2.4 times more Copper, 2.3 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Stir-Fried Sprouted Soybeans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.4 times more Carbohydrate and 8 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 14.2 times more Fat, 13.5 times more Saturated Fat, 2.8 times more Omega 3, 32.8 times more Omega 6 and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Stir-Fried Sprouted Soybeans have similar amounts of Energy per 1 kg.
• Both Boiled All Types Kidney Beans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.