Comparing Nutrients in 500 calories Stir-Fried Soybeans Sprouts VS Boiled Kidney Beans

Weight per 500 calories

• Stir-Fried Soybeans Sprouts: 400g
• Boiled Kidney Beans: 394g

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

Which food has more nutrients per 500 calories - Stir-Fried Soybeans Sprouts or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.3% 28.4g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.94g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	83.2% 14g	2.5% 0.43g	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% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	8.42% 3.2g	66.3% 25g	38g per day for Men 19-50 years
Protein	94% 52.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	36.3% 0.47mg	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	127% 508μg	128% 512μg	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	53.3% 48mg	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	33% 328mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	94% 0.85mg	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	20% 1.6mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	91% 384mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	73.6% 1.7mg	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	123% 864mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	66.7% 2268mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	7.26% 269g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stir-Fried Soybeans Sprouts vs Boiled Kidney Beans:

• Stir-Fried Sprouted Soybeans have 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3, 5.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 10.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Stir-Fried Sprouted Soybeans and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Stir-Fried Soybeans Sprouts vs Boiled Kidney Beans:

• Stir-Fried Sprouted Soybeans have 2.4 times more Calcium, 2.5 times more Copper, 2.3 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.5 times more Iron and 1.8 times more Selenium than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Boiled All Types Kidney Beans have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stir-Fried Sprouted Soybeans have 14.4 times more Fat, 13.7 times more Saturated Fat, 2.8 times more Omega 3, 33.3 times more Omega 6 and 1.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Carbohydrate and 7.9 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.