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

Weight per 500 calories

• Stir-Fried Soybeans Sprouts: 400g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 2.6 times more energy per unit of mass than Stir-Fried Sprouted Soybeans, which is high in comparison to other foods. Stir-Fried Soybeans Sprouts having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	California Red 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	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.94g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	83.2% 14g	0.48% 0.082g	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	69.7% 91g	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	8.42% 3.2g	99% 37.7g	38g per day for Men 19-50 years
Protein	94% 52.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	California Red 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	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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

	Stir-Fried Soybeans Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	33% 328mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	91% 384mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	66% 1.5mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	66.7% 2268mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	7.26% 269g	0.48% 18g	3700g per day for Men 19-50 years

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

• Stir-Fried Sprouted Soybeans have 2.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3, 4 times more Vitamin B5 and 7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Stir-Fried Sprouted Soybeans and Raw California Red Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Raw California Red 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 California Red Kidney Beans:

• Stir-Fried Sprouted Soybeans have 1.3 times more Copper, 1.6 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Zinc and 15.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.9 times more Iron and 2 times more Selenium than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw California Red Kidney Beans have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stir-Fried Sprouted Soybeans have 75 times more Fat, 72.2 times more Saturated Fat, 14.8 times more Omega 3, 172.9 times more Omega 6 and 1.4 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Carbohydrate and 11.8 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.