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

Weight per 300 calories

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

Raw Red Kidney Beans have 2.7 times more energy per unit of mass than Stir-Fried Sprouted Soybeans, which is high in comparison to other foods. Stir-Fried Soybeans Sprouts having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.36g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	70.8% 1.13g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	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	17.4% 22.6g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	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	5.05% 1.92g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	56% 31.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.27% 2.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	76.2% 305μg	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	32% 29mg	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	NA	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.7% 197mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	141% 1.26mg	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	12% 0.96mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	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	74% 518mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.44μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	2.24% 33.6mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.36% 161g	0.28% 10.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Stir-Fried Soybeans Sprouts have 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 Red Kidney Beans.
• Both Stir-Fried Soybeans Sprouts and Red Kidney Beans 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 Stir-Fried Sprouted Soybeans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stir-Fried Soybeans Sprouts vs Red Kidney Beans:

• 300 calories of Stir-Fried Soybeans Sprouts have 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 Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 6.2 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Red Kidney Beans contain similar levels of Potassium per 300 calories.
• Both Stir-Fried Sprouted Soybeans as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Soybeans Sprouts have 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 Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 2.4 times more Carbohydrate and 7 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6