Comparing Nutrients in 300 calories California Red Kidney Beans VS Boiled Green Soybeans

Weight per 300 calories

• California Red Kidney Beans: 91g
• Boiled Green Soybeans: 213g

California Red Kidney Beans have 2.3 times more energy per 100g than Boiled Green Soybeans. It has high energy density when compared to other foods. Boiled and Drained Green Soybeans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	California Red Kidney Beans	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	4.92% 1.57g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	33.3% 5.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	18% 23.5g	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	59.6% 22.6g	23.5% 8.94g	38g per day for Men 19-50 years
Protein	39.6% 22g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	5.45% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	9.8% 0.13mg	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	89.5% 358μg	59% 236μg	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	4.55% 4.1mg	40% 36mg	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

	California Red Kidney Beans	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	17.7% 177mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	27.7% 0.25mg	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	106% 8.5mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	46.4% 1.07mg	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	52.6% 368mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	3.94% 146g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Boiled Green Soybeans Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Boiled Green Soybeans:

• 300 calories of California Red Kidney Beans have 2.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Green Soybeans.
• While 300 kcal of Boiled and Drained Green Soybeans contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 8.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Green Soybeans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Boiled Green Soybeans have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Boiled Green Soybeans:

• 300 calories of California Red Kidney Beans have 4 times more Copper and 1.6 times more Iron than Boiled Green Soybeans.
• While 300 kcal of Boiled and Drained Green Soybeans contain 1.7 times more Calcium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Green Soybeans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 calories.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Green Soybeans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2.3 times more Carbohydrate and 2.5 times more Fiber than Boiled Green Soybeans.
• While 300 kcal of Boiled and Drained Green Soybeans contain 59.9 times more Fat, 9.9 times more Omega 3 and 115.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Green Soybeans offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6