Comparing Nutrients in 500 calories California Red Kidney Beans VS Soybeans

Weight per 500 calories

• California Red Kidney Beans: 152g
• Soybeans: 112g

Raw Soybeans have 1.4 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soybeans	33%	40%	27%

Macro Nutrients

	California Red Kidney Beans	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% 22.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	65.5% 11g	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	26% 34g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	27.4% 10.4g	38g per day for Men 19-50 years
Protein	66% 37g	73% 41g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	32.5% 0.42mg	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	105% 420μg	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	7.47% 6.73mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44% 52.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soybeans	Recommended Dietary Allowance
Calcium	29.5% 295mg	31% 311mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	207% 1.86mg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	123% 2.82mg	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	113% 789mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	59.3% 2015mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.15% 2.24mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.26% 9.57g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Soybeans Nutrients Per 500 Kcal

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

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

• 500 calories of California Red Kidney Beans have 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Soybeans.
• While 500 kcal of Raw Soybeans contain 2.9 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soybeans provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw California Red Kidney Beans as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 kcal of Raw Soybeans contain 1.3 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 4.1 times more Selenium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soybeans contain similar levels of Calcium, Copper, Iron and Potassium per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2.7 times more Carbohydrate and 3.6 times more Fiber than Soybeans.
• While 500 kcal of Raw Soybeans contain 59 times more Fat, 59.3 times more Saturated Fat, 11.7 times more Omega 3 and 136 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and 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