Comparing Nutrients in 1 kilogram Boiled Green Soybeans VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Green Soybeans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	48.6% 1410kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	156% 26.6g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	111% 42g	113% 43g	38g per day for Men 19-50 years
Protein	221% 124g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	57% 0.74mg	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	278% 1110μg	90% 360μg	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	189% 170mg	13.3% 12mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	145% 1450mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	150% 1.35mg	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	313% 25mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	73% 1.68mg	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	226% 1580mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	18.5% 686g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Green Soybeans vs Canned Kidney Beans:

• Boiled and Drained Green Soybeans have 2.2 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B9 and 14.2 times more Vitamin C than Canned All Types Kidney Beans.
• Both Boiled and Drained Green Soybeans and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Green Soybeans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Green Soybeans vs Canned Kidney Beans:

• Boiled and Drained Green Soybeans have 4.3 times more Calcium, 2.1 times more Iron, 2.2 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium, 1.6 times more Selenium and 2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 21.1 times more Sodium than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Canned All Types Kidney Beans have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Soybeans have 1.7 times more Energy, 10.7 times more Fat, 5.2 times more Saturated Fat, 4.3 times more Omega 3, 25.1 times more Omega 6 and 2.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Carbohydrate than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Canned All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Green Soybeans as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.