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

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Boiled Soybeans: 291g

Boiled Soybeans no Salt have 1.4 times more energy per unit of mass than Boiled Red Kidney Beans, which is above average in comparison to other foods. Boiled Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Soybeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	11.8% 3.77g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	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	69% 89.8g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	12% 8.72g	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	76.7% 29g	46% 17.4g	38g per day for Men 19-50 years
Protein	61% 34g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	46.5% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Soybeans	Recommended Dietary Allowance
Calcium	11% 110mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	145% 11.6mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	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	80% 559mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	0.19% 2.9mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	7.12% 264g	4.9% 182g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Boiled Soybeans Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Red Kidney Beans have 1.4 times more Vitamin B1, 2 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.3 times more Vitamin B9 than Boiled Soybeans.
• While 500 kcal of Boiled Soybeans no Salt contain 3.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.7 times more Vitamin K than Boiled Red Kidney Beans.
• 500 calories of Boiled Soybeans have insufficient amounts of Vitamin B3
• Both Boiled Red Kidney Beans as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Boiled Red Kidney Beans have 1.3 times more Zinc than Boiled Soybeans.
• While 500 kcal of Boiled Soybeans no Salt contain 2.7 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 4.5 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Soybeans contain similar levels of Copper and Potassium per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 3.7 times more Carbohydrate and 1.7 times more Fiber than Boiled Soybeans.
• While 500 kcal of Boiled Soybeans no Salt contain 13.2 times more Fat, 13.3 times more Saturated Fat, 2.6 times more Omega 3, 30.8 times more Omega 6, 6.9 times more Sugars and 1.6 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Soybeans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6