Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Roasted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Roasted Soybeans	31%	45%	24%

Macro Nutrients

	Boiled California Red Kidney Beans	Roasted Soybeans	Recommended Dietary Allowance
Energy	42.8% 1240kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	744% 126g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	232% 302g	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	245% 93g	466% 177g	38g per day for Men 19-50 years
Protein	163% 91g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Roasted Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	160% 2.08mg	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	185% 740μg	528% 2110μg	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	24.4% 22mg	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

	Boiled California Red Kidney Beans	Roasted Soybeans	Recommended Dietary Allowance
Calcium	66% 660mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	920% 8.28mg	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	373% 30mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	938% 21.6mg	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	196% 1370mg	519% 3630mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	347% 191μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	18% 669g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Roasted Soybeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Roasted Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Roasted Soybeans:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Vitamin B1 than Roasted Soybeans.
• While 1 kg of Soybeans roasted without salt contains 2.3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Soybeans roasted without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Roasted Soybeans:

• 1 kg of Soybeans roasted without salt contains 2.1 times more Calcium, 2.9 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 6.8 times more Manganese, 2.6 times more Phosphorus, 3.5 times more Potassium, 15.9 times more Selenium and 3.7 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Soybeans roasted without salt contains 3.8 times more Energy, 282.2 times more Fat, 262.4 times more Saturated Fat, 52.9 times more Omega 3, 632.2 times more Omega 6, 1.3 times more Carbohydrate, 1.9 times more Fiber and 4.2 times more Protein than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6