Comparing Nutrients in 300 calories Boiled Soybeans VS Red Kidney Beans

Weight per 300 calories

• Boiled Soybeans: 174g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 2 times more energy per unit of mass than Boiled Soybeans no Salt, which is high in comparison to other foods. Boiled Soybeans having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Soybeans	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	1.2% 0.2g	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% 54.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	2.58% 1.87g	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	27.5% 10.5g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Red Kidney Beans	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.2% 0.5mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.35% 0.7mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	27% 0.35mg	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	87.7% 351μg	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	4.45% 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	4.07% 0.61mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28% 33.5μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.8% 178mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	43% 0.99mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	26.4% 898mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.74mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.28% 10.5g	3700g per day for Men 19-50 years

Boiled Soybeans VS Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Soybeans have 2.6 times more Vitamin B2 and 6.7 times more Vitamin K than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 2 times more Vitamin B1, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.7 times more Vitamin B9 than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Red Kidney Beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Soybeans have insufficient amounts of Vitamin B3
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• Both Boiled Soybeans no Salt as well as Raw Red Kidney Beans 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 Red Kidney Beans:

• 300 calories of Boiled Soybeans have 2.4 times more Calcium, 1.5 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese and 4.5 times more Selenium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.3 times more Potassium than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Red Kidney Beans contain similar levels of Copper, Phosphorus and Zinc per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Soybeans have 16.6 times more Fat, 16.5 times more Saturated Fat, 3.3 times more Omega 3, 38.4 times more Omega 6, 2.8 times more Sugars and 1.6 times more Protein than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 3.7 times more Carbohydrate and 1.3 times more Fiber than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6