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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	28% 810kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	744% 126g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	232% 302g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	466% 177g	38g per day for Men 19-50 years
Protein	93% 52.2g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	420% 504μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	156% 12.5mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	151% 1060mg	519% 3630mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	347% 191μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	21% 780g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Roasted Soybeans with Salt per 1 kg

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

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

• 1 kg of Roasted Soybeans with Salt contains 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 3.5 times more Vitamin B5, 2.6 times more Vitamin B6, 9.2 times more Vitamin B9, 2.8 times more Vitamin C, 45.5 times more Vitamin E and 12.3 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Roasted Soybeans with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.6 times more Sodium and 40 times more Water than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 4.8 times more Calcium, 5.6 times more Copper, 3.1 times more Iron, 4.8 times more Magnesium, 7.4 times more Manganese, 3.4 times more Phosphorus, 5.7 times more Potassium, 17.4 times more Selenium and 5.1 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Soybeans with Salt contains 5.8 times more Energy, 70.6 times more Fat, 29.4 times more Saturated Fat, 33.2 times more Omega 3, 152.3 times more Omega 6, 2 times more Carbohydrate, 2.3 times more Sugars, 4.1 times more Fiber and 7.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6