Comparing Nutrients in 300 calories Boiled Soybeans VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Boiled Soybeans: 174g
• Canned Red Kidney Beans with Liquids: 370g

Boiled Soybeans have 2.1 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has above average energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Soybeans or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled Soybeans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	42.3% 55g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	9.45% 6.85g	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	% 6.85g	g per day for Men 19-50 years
Fiber	27.5% 10.5g	42% 16g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.2% 0.5mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.35% 0.7mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	22.8% 0.3mg	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	23.5% 94μg	21.3% 85μg	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	3.3% 2.97mg	3.3% 2.96mg	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	4.07% 0.61mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28% 33.5μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	17.8% 178mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	60.5% 0.54mg	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	112% 8.97mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	47% 1.08mg	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	61% 427mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	26.4% 898mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.74mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	2.95% 109g	7.8% 289g	3700g per day for Men 19-50 years

Boiled Soybeans VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Soybeans or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Boiled Soybeans vs Canned Red Kidney Beans with Liquids:

• 300 calories of Boiled Soybeans have 2 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.2 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Boiled Soybeans have insufficient amounts of Vitamin B3
• Both Boiled Soybeans no Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Soybeans vs Canned Red Kidney Beans with Liquids:

• 300 calories of Boiled Soybeans have 1.7 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese and 3.1 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 543.6 times more Sodium and 2.6 times more Water than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Canned Red Kidney Beans with Liquids contain similar levels of Phosphorus, Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Soybeans have 11.7 times more Fat, 4.9 times more Saturated Fat, 5.5 times more Omega 3, 25.3 times more Omega 6 and 1.6 times more Protein than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.8 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6