Comparing Nutrients in 500 calories California Red Kidney Beans VS Boiled Green Soybeans

Weight per 500 calories

• California Red Kidney Beans: 152g
• Boiled Green Soybeans: 355g

California Red Kidney Beans have 2.3 times more energy per 100g than Boiled Green Soybeans. It has high energy density when compared to other foods. Boiled and Drained Green Soybeans having average energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Boiled Green Soybeans?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	California Red Kidney Beans	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	8.2% 2.62g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	78.5% 1.26g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	55.4% 9.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	NA	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	99% 37.7g	39% 15g	38g per day for Men 19-50 years
Protein	66% 37g	78.2% 43.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	9.08% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	16.4% 0.21mg	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	149% 597μg	98% 394μg	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	7.58% 6.8mg	67% 60.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	29.5% 295mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	46% 0.41mg	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	177% 14mg	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	50.7% 213mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	77.4% 1.8mg	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	87.7% 614mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	56.2% 1911mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	9.03% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	29.3% 3.23mg	11mg per day for Men 19-50 years
Water	0.48% 18g	6.57% 243g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Boiled Green Soybeans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Boiled Green Soybeans?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Boiled Green Soybeans:

• 500 calories of California Red Kidney Beans have 2.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Green Soybeans.
• While 500 kcal of Boiled and Drained Green Soybeans contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 8.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Green Soybeans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of Boiled Green Soybeans have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Boiled Green Soybeans:

• 500 calories of California Red Kidney Beans have 4 times more Copper and 1.6 times more Iron than Boiled Green Soybeans.
• While 500 kcal of Boiled and Drained Green Soybeans contain 1.7 times more Calcium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Green Soybeans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 calories.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Green Soybeans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2.3 times more Carbohydrate and 2.5 times more Fiber than Boiled Green Soybeans.
• While 500 kcal of Boiled and Drained Green Soybeans contain 59.9 times more Fat, 9.9 times more Omega 3 and 115.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Green Soybeans offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6