Comparing Nutrients in 1 kilogram Steamed Soybeans Sprouts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Steamed Soybeans Sprouts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	28% 810kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.17g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	185% 2.96g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	50.2% 65.3g	175% 228g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	21% 8g	168% 64g	38g per day for Men 19-50 years
Protein	151% 84.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	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	200% 800μg	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	92% 83mg	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	14% 2.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	588% 706μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	59% 590mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	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	164% 13mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	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	193% 1350mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	21.5% 795g	18% 669g	3700g per day for Men 19-50 years

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

• Steamed Sprouted Soybeans have 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 3.4 times more Vitamin B5, 6.9 times more Vitamin C, 7 times more Vitamin E and 8.4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B9 than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Steamed Sprouted Soybeans 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 Steamed Soybeans Sprouts vs Boiled Kidney Beans:

• Steamed Sprouted Soybeans have 1.7 times more Calcium, 1.5 times more Copper, 1.4 times more Magnesium and 1.7 times more Manganese than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Iron and 1.8 times more Selenium than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Boiled All Types Kidney Beans have similar amounts of Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Steamed Sprouted Soybeans have 8.9 times more Fat, 8.5 times more Saturated Fat, 1.7 times more Omega 3 and 20.5 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Energy, 3.5 times more Carbohydrate and 8 times more Fiber than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Steamed Sprouted Soybeans as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.