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

Weight per 500 calories

• Green Soybeans: 340g
• Boiled California Red Kidney Beans: 403g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Green Soybeans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	69.5% 90g	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	37.6% 14.3g	99% 37.5g	38g per day for Men 19-50 years
Protein	78.7% 44g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.4% 30.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	32.3% 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	140% 561μg	74.6% 298μg	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	110% 99mg	5.38% 4.84mg	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

	Green Soybeans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	67% 670mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	129% 1.17mg	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	151% 12mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	55.8% 1.3mg	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	94% 660mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	62% 2109mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	6.2% 230g	7.3% 270g	3700g per day for Men 19-50 years

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

• Raw Green Soybeans have 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B9 and 20.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Green Soybeans.
• Both Raw Green Soybeans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Green Soybeans have 2.5 times more Calcium, 1.5 times more Manganese and 1.2 times more Potassium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Copper than Raw Green Soybeans.
• Both Raw Green Soybeans and Boiled California Red Kidney Beans have similar amounts of Iron, Magnesium, Phosphorus, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Green Soybeans have 63.7 times more Fat, 47.4 times more Saturated Fat, 9.9 times more Omega 3 and 119.1 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Carbohydrate and 2.6 times more Fiber than Raw Green Soybeans.
• Both Raw Green Soybeans and Boiled California Red Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Green Soybeans as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.