Comparing Nutrients in 300 calories Red Kidney Beans VS Roasted Soybeans with Salt

Weight per 300 calories

• Red Kidney Beans: 89g
• Roasted Soybeans with Salt: 64g

Roasted Soybeans with Salt have 1.4 times more energy per unit of mass than Raw Red Kidney Beans, which is very high in comparison to other foods. Red Kidney Beans having high energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Roasted Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Red Kidney Beans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	16.7% 16.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	67.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	47.6% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	15% 19.3g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	3.7% 2.7g	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	35.6% 13.5g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	36% 20g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.13% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	10.2% 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	87.7% 351μg	33.7% 135μg	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	4.45% 4mg	1.56% 1.4mg	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	1.25% 0.19mg	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	27% 32.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	7.4% 74mg	8.83% 88.3mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	59% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	60% 1.4mg	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	51.6% 361mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	27.7% 940mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	6.95% 104mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.034% 1.25g	3700g per day for Men 19-50 years

Red Kidney Beans VS Roasted Soybeans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Roasted Soybeans with Salt?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Roasted Soybeans with Salt:

• 300 calories of Red Kidney Beans have 8.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Roasted Soybeans with Salt.
• While 300 kcal of Roasted Soybeans with Salt contain 6.5 times more Vitamin K than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• 300 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Red Kidney Beans as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Roasted Soybeans with Salt:

• 300 calories of Red Kidney Beans have 2.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.2 times more Zinc than Roasted Soybeans with Salt.
• While 300 kcal of Roasted Soybeans with Salt contain 1.4 times more Manganese, 4.3 times more Selenium and 9.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Roasted Soybeans with Salt contain similar levels of Calcium and Copper per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 2.8 times more Carbohydrate than Roasted Soybeans with Salt.
• While 300 kcal of Roasted Soybeans with Salt contain 17.2 times more Fat, 17.1 times more Saturated Fat, 3.4 times more Omega 3 and 39.8 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Roasted Soybeans with Salt offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6