Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Soybeans

Macros Ratio

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

Macro Nutrients

	Royal Red Kidney Beans	Soybeans	Recommended Dietary Allowance
Energy	51.5% 1492kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	41% 13g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	377% 6.03g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	265% 45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	105% 137g	130g per day for Men 19-50 years
Sugars	NA	46% 33.2g	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	297% 113g	111% 42g	38g per day for Men 19-50 years
Protein	205% 115g	296% 166g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	46% 7.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	132% 1.7mg	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	446% 1783μg	425% 1701μg	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	22.7% 20.4mg	30.2% 27.2mg	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	NA	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Soybeans	Recommended Dietary Allowance
Calcium	59.4% 594mg	126% 1256mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	836% 7.52mg	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	493% 39.5mg	890% 71.2mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	496% 11.4mg	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	263% 1842mg	456% 3193mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	240% 8151mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	147% 80.7μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	202% 22mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.05% 38.7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Royal Red Kidney Beans has 1.3 times more Vitamin B3 than Soybeans.
• While 1 lb of Raw Soybeans contains 2.2 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.3 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soybeans provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• Both Raw Royal Red Kidney Beans as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Soybeans contains 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 Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 1.9 times more Carbohydrate and 2.7 times more Fiber than Soybeans.
• While 1 lb of Raw Soybeans contains 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 Raw Royal Red Kidney Beans.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6