Comparing Nutrients in 1 kilogram Soybeans VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Soybeans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	154% 4460kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	206% 199g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	831% 13.3g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	584% 99g	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	232% 302g	449% 583g	130g per day for Men 19-50 years
Sugars	101% 73.3g	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	245% 93g	655% 249g	38g per day for Men 19-50 years
Protein	652% 365g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.74mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	669% 8.7mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.93mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	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	938% 3750μg	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	66.7% 60mg	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	56.7% 8.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	277% 2770mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1842% 16.6mg	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	1963% 157mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	667% 2800mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1094% 25mg	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	1006% 7040mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	529% 17970mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	3.2% 119g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Soybeans vs Royal Red Kidney Beans:

• 1 kilogram of Soybeans has 2.2 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.3 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.3 times more Vitamin B3 than Raw Soybeans.
• Both Soybeans and Royal Red Kidney Beans provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Raw Soybeans 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 Soybeans vs Royal Red Kidney Beans:

• 1 kilogram of Soybeans has 2.1 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium and 1.8 times more Zinc than Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soybeans has 1.4 times more Energy, 44.3 times more Fat, 44.4 times more Saturated Fat, 8.8 times more Omega 3, 102.3 times more Omega 6 and 1.4 times more Protein than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.9 times more Carbohydrate and 2.7 times more Fiber than Raw Soybeans.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6