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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	114% 3300kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	744% 126g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	232% 302g	130g per day for Men 19-50 years
Sugars	NA	58% 42g	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	655% 249g	466% 177g	38g per day for Men 19-50 years
Protein	435% 244g	688% 386g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	420% 504μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	195% 1950mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	519% 3630mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	347% 191μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.53% 19.5g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 5.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 2 times more Vitamin C than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain more Vitamin A than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw California Red Kidney Beans have 1.4 times more Calcium, 1.3 times more Copper and 2.4 times more Iron than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 2.2 times more Manganese, 6 times more Selenium and 14.8 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Roasted Soybeans with Salt have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 2 times more Carbohydrate and 1.4 times more Fiber than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 1.4 times more Energy, 101.6 times more Fat, 102.1 times more Saturated Fat, 20.2 times more Omega 3, 234.1 times more Omega 6 and 1.6 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.