Comparing Nutrients in 1 kilogram Boiled Soybeans VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Soybeans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	59.3% 1720kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	374% 6g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	5.7% 0.97g	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	449% 583g	130g per day for Men 19-50 years
Sugars	41.4% 30g	NA	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	655% 249g	38g per day for Men 19-50 years
Protein	325% 182g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Royal Red 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	102% 1020mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	17% 626g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Soybeans versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Raw Royal Red Kidney Beans contains 2.5 times more Vitamin B1, 5.3 times more Vitamin B3, 4.4 times more Vitamin B5, 1.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin C
• Both Boiled Soybeans no Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Soybeans has 2.3 times more Selenium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.3 times more Calcium, 2.5 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium and 2.3 times more Zinc than Boiled Soybeans no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Soybeans has 19.9 times more Fat, 20 times more Saturated Fat, 3.9 times more Omega 3 and 46 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.9 times more Energy, 7 times more Carbohydrate, 4.2 times more Fiber and 1.4 times more Protein than Boiled Soybeans no Salt.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6