Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Stir-Fried Soybeans Sprouts

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Stir-Fried Soybeans Sprouts: 240g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Boiled California Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	70.8% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	NA	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	59.2% 22.5g	5.05% 1.92g	38g per day for Men 19-50 years
Protein	39.4% 22g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.27% 2.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	31% 0.4mg	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	44.8% 179μg	76.2% 305μg	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	3.23% 2.9mg	32% 29mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	16% 160mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	141% 1.26mg	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	90% 7.2mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	118% 2.7mg	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	47.4% 331mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	2.6% 1.44μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	2.24% 33.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.36% 161g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Stir-Fried Soybeans Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Stir-Fried Soybeans Sprouts?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 300 kcal of Stir-Fried Sprouted Soybeans contain 3.2 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 5.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 9.9 times more Vitamin C than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 300 calories of Boiled California Red Kidney Beans have 7.5 times more Iron than Stir-Fried Soybeans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Soybeans contain 1.8 times more Copper, 2 times more Magnesium, 3.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 2.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Stir-Fried Soybeans Sprouts contain similar levels of Calcium per 300 calories.
• Both Boiled California Red Kidney Beans as well as Stir-Fried Sprouted Soybeans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 2.4 times more Carbohydrate and 11.7 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Soybeans contain 78.3 times more Fat, 69.8 times more Saturated Fat, 14.6 times more Omega 3, 175.4 times more Omega 6 and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Stir-Fried Soybeans Sprouts offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber