Comparing Nutrients in 1 kilogram Boiled Soybeans VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Soybeans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	59.3% 1720kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	374% 6g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	175% 228g	130g per day for Men 19-50 years
Sugars	41.4% 30g	4.4% 3.2g	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	158% 60g	168% 64g	38g per day for Men 19-50 years
Protein	325% 182g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	92% 1.2mg	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	135% 540μg	325% 1300μg	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	19% 17mg	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	23.3% 3.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	102% 1020mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	240% 2.16mg	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	643% 51.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	187% 4.3mg	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	350% 2450mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	17% 626g	18% 669g	3700g per day for Men 19-50 years

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

• Boiled Soybeans no Salt have 4.9 times more Vitamin B2, 2 times more Vitamin B6, 1.4 times more Vitamin C, 11.7 times more Vitamin E and 2.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B3 and 2.4 times more Vitamin B9 than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Boiled Soybeans no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Soybeans no Salt have 2.9 times more Calcium, 1.9 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 6.6 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled Soybeans no Salt and Boiled All Types Kidney Beans have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Soybeans no Salt have 1.4 times more Energy, 17.9 times more Fat, 17.8 times more Saturated Fat, 3.5 times more Omega 3, 41.3 times more Omega 6, 9.4 times more Sugars and 2.1 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Carbohydrate than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Boiled Soybeans no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.