Comparing Nutrients in 500 calories Canned Kidney Beans VS Boiled Soybeans with Salt

Weight per 500 calories

• Canned Kidney Beans: 595g
• Boiled Soybeans with Salt: 291g

Boiled Soybeans with Salt have 2 times more energy per unit of mass than Canned All Types Kidney Beans, which is above average in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Boiled Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Canned Kidney Beans	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	11.8% 3.77g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	76.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	15% 11g	9.46% 6.86g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	46% 17.4g	38g per day for Men 19-50 years
Protein	55.5% 31g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	52.3% 0.68mg	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	53.6% 214μg	39.2% 157μg	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	7.94% 7.14mg	5.5% 4.94mg	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	0.79% 0.12mg	6.8% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	46.5% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	20.2% 202mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	131% 1.2mg	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	87% 6.96mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	104% 2.4mg	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	76.5% 536mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	12.6% 465g	4.9% 182g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Boiled Soybeans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Boiled Soybeans with Salt?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Boiled Soybeans with Salt:

• 500 calories of Canned Kidney Beans have 1.5 times more Vitamin B1, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled Soybeans with Salt.
• While 500 kcal of Boiled Soybeans with Salt contain 2.7 times more Vitamin B2, 1.5 times more Vitamin B6 and 2.3 times more Vitamin K than Canned All Types Kidney Beans.
• 500 calories of Boiled Soybeans with Salt have insufficient amounts of Vitamin B3
• Both Canned All Types Kidney Beans as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Boiled Soybeans with Salt:

• 500 calories of Canned Kidney Beans have 2.6 times more Sodium and 2.6 times more Water than Boiled Soybeans with Salt.
• While 500 kcal of Boiled Soybeans with Salt contain 1.5 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus and 4 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Soybeans with Salt contain similar levels of Potassium and Zinc per 500 calories.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 3.6 times more Carbohydrate, 1.6 times more Sugars and 1.5 times more Fiber than Boiled Soybeans with Salt.
• While 500 kcal of Boiled Soybeans with Salt contain 7.3 times more Fat, 4.5 times more Saturated Fat, 3.6 times more Omega 3, 20.6 times more Omega 6 and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Soybeans with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Kidney Beans provide inadequate amounts of Omega 6