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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Boiled California Red Kidney Beans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	42.8% 1240kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	19.3% 6.17g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	185% 2.96g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	21% 8g	38g per day for Men 19-50 years
Protein	163% 91g	151% 84.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	149% 7.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	80.8% 1.05mg	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	200% 800μg	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	92% 83mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	588% 706μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	66% 660mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	367% 3.3mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	309% 7.1mg	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	193% 1350mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	18% 669g	21.5% 795g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Steamed Soybeans Sprouts 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 Steamed Soybeans Sprouts:

• 1 kg of Steamed Sprouted Soybeans contains 1.6 times more Vitamin B1, 2 times more Vitamin B3, 3.4 times more Vitamin B5 and 6.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Steamed Soybeans Sprouts provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Steamed Sprouted Soybeans 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 Steamed Soybeans Sprouts:

• 1 kilogram of Boiled California Red Kidney Beans has 2.3 times more Iron and 2 times more Selenium than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 2.2 times more Manganese than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Steamed Soybeans Sprouts contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc per one kilogram.
• 1 kilogram of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Energy, 3.4 times more Carbohydrate and 11.6 times more Fiber than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 49.4 times more Fat, 9.3 times more Omega 3 and 110.9 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Steamed Soybeans Sprouts offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6