Comparing Nutrients in 300 calories Canned Kidney Beans VS Soybeans

Weight per 300 calories

• Canned Kidney Beans: 357g
• Soybeans: 67.3g

Raw Soybeans have 5.3 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soybeans	33%	40%	27%

Macro Nutrients

	Canned Kidney Beans	Soybeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	56% 0.89g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	39.3% 6.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	6.8% 4.93g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	16.5% 6.26g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	44% 24.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soybeans	Recommended Dietary Allowance
Vitamin A	NA	0.075% 0.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	19.5% 0.25mg	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	32% 129μg	63% 252μg	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	4.76% 4.3mg	4.5% 4.04mg	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	0.48% 0.071mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soybeans	Recommended Dietary Allowance
Calcium	12% 121mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	124% 1.1mg	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	52.2% 4.18mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	73.6% 1.7mg	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	46% 321mg	67.6% 474mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	35.6% 1209mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.09% 1.35mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.16% 5.74g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Soybeans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Soybeans?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Soybeans:

• 300 calories of Canned Kidney Beans have 1.3 times more Vitamin B3 than Soybeans.
• While 300 kcal of Raw Soybeans contain 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2 times more Vitamin B9 and 2.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Soybeans provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• Both Canned All Types Kidney Beans as well as Raw Soybeans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Soybeans:

• 300 calories of Canned Kidney Beans have 785.8 times more Sodium and 48.5 times more Water than Soybeans.
• While 300 kcal of Raw Soybeans contain 1.5 times more Calcium, 2.3 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 3.7 times more Selenium and 2 times more Zinc than Canned All Types Kidney Beans.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 2.6 times more Carbohydrate, 1.3 times more Sugars and 2.5 times more Fiber than Soybeans.
• While 300 kcal of Raw Soybeans contain 6.3 times more Fat, 3.9 times more Saturated Fat, 3.1 times more Omega 3, 17.6 times more Omega 6 and 1.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Soybeans offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Kidney Beans provide inadequate amounts of Omega 6