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

Weight per 300 calories

• Red Kidney Beans: 89g
• Stir-Fried Soybeans Sprouts: 240g

Red Kidney Beans have 2.7 times more energy per 100g than Stir-Fried Soybeans Sprouts. It has high energy density when compared to other foods. Stir-Fried Sprouted Soybeans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	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	0.97% 0.94g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	70.8% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	42% 54.6g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	5.05% 1.92g	38g per day for Men 19-50 years
Protein	36% 20g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	7.4% 74mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	141% 1.26mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	2.6% 1.44μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	2.24% 33.6mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	4.36% 161g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Stir-Fried Sprouted Soybeans contain 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 4.1 times more Vitamin B5 and 7.2 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Stir-Fried Soybeans Sprouts provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw 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 Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 300 calories of Red Kidney Beans have 6.2 times more Iron than Stir-Fried Soybeans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Soybeans contain 2.7 times more Calcium, 2 times more Copper, 1.9 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus and 2 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Stir-Fried Soybeans Sprouts contain similar levels of Potassium per 300 calories.
• Both Raw 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 Red Kidney Beans have 2.4 times more Carbohydrate and 7 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Soybeans contain 18.1 times more Fat, 17.2 times more Saturated Fat, 3.6 times more Omega 3, 41.8 times more Omega 6 and 1.6 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Stir-Fried Soybeans Sprouts offer comparable quantities of Energy per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber