Comparing Nutrients in 300 calories Green Soybeans VS Canned Kidney Beans

Weight per 300 calories

• Green Soybeans: 204g
• Canned Kidney Beans: 357g

Green Soybeans have 1.8 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Green Soybeans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.6g	40% 51.8g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	47% 26.4g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.04% 18.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	20.3% 0.26mg	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	84% 337μg	32% 129μg	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	65.8% 59mg	4.76% 4.3mg	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	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	40.2% 402mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	53.6% 0.48mg	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	91% 7.24mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	31.6% 133mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	26% 0.6mg	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	56.6% 396mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	37.2% 1265mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	5.57% 3.06μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.04% 30.6mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	3.72% 138g	7.53% 279g	3700g per day for Men 19-50 years

Green Soybeans VS Canned Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Green Soybeans have 2.1 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B9 and 13.8 times more Vitamin C than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 1.6 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Green Soybeans.
• 300 calories of Green Soybeans have insufficient amounts of Vitamin B5
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Green Soybeans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Green Soybeans have 3.3 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Zinc than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 1.8 times more Copper, 34.5 times more Sodium and 2 times more Water than Raw Green Soybeans.
• Both Raw Green Soybeans as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Green Soybeans have 6.5 times more Fat, 2.6 times more Omega 3, 15.2 times more Omega 6 and 1.4 times more Protein than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 2.3 times more Carbohydrate and 1.8 times more Fiber than Raw Green Soybeans.
• Both Green Soybeans and Canned Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Kidney Beans provide inadequate amounts of Omega 6