Comparing Nutrients in 1 pound Boiled Kidney Beans VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Boiled Kidney Beans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	20% 576kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	480% 7.7g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	337% 57.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	105% 137g	130g per day for Men 19-50 years
Sugars	2% 1.45g	26.3% 19g	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	76.4% 29g	211% 80.3g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	312% 175g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	72.6% 0.94mg	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	147% 590μg	239% 957μg	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	6.05% 5.44mg	11% 9.98mg	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	0.91% 0.14mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	417% 3.76mg	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	126% 10mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	426% 9.8mg	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	89.4% 626mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	196% 6668mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	158% 86.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	49.3% 739mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.24% 8.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Roasted Soybeans with Salt:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1 than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain more Vitamin A, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9, 1.8 times more Vitamin C, 30.3 times more Vitamin E and 6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Roasted Soybeans with Salt:

• Boiled All Types Kidney Beans have 34.3 times more Water than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 3.9 times more Calcium, 3.8 times more Copper, 1.8 times more Iron, 3.5 times more Magnesium, 5 times more Manganese, 2.6 times more Phosphorus, 3.6 times more Potassium, 17.4 times more Selenium, 163 times more Sodium and 3.1 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Roasted Soybeans with Salt contain 3.7 times more Energy, 50.8 times more Fat, 50.3 times more Saturated Fat, 10 times more Omega 3, 117.1 times more Omega 6, 1.3 times more Carbohydrate, 13.1 times more Sugars, 2.8 times more Fiber and 4.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.