Comparing Nutrients in 5 ounces Canned Kidney Beans VS Steamed Sprouted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Steamed Sprouted Soybeans with Salt	34%	40%	26%

Macro Nutrients

	Canned Kidney Beans	Steamed Sprouted Soybeans with Salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	26.2% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	7.12% 9.26g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.84% 0.61g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	3% 1.13g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Steamed Sprouted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	11.4% 0.15mg	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	12.8% 51μg	28.3% 113μg	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	1.9% 1.7mg	13% 11.8mg	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	0.19% 0.028mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	39% 46.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Steamed Sprouted Soybeans with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	52% 0.47mg	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	20.7% 1.66mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	43.8% 1mg	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	18.2% 128mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	3% 111g	3.04% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Steamed Sprouted Soybeans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Steamed Sprouted Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Steamed Sprouted Soybeans with Salt:

• 5 oz of Steamed Sprouted Soybeans with Salt contain 1.8 times more Vitamin B1, 2.7 times more Vitamin B3, 5.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9, 6.9 times more Vitamin C and 8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Steamed Sprouted Soybeans with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Steamed Sprouted Soybeans with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Steamed Sprouted Soybeans with Salt:

• 5 ounces of Canned Kidney Beans have 1.2 times more Sodium than Steamed Sprouted Soybeans with Salt.
• While 5 oz of Steamed Sprouted Soybeans with Salt contain 1.7 times more Calcium, 2.4 times more Copper, 2.2 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Steamed Sprouted Soybeans with Salt contain similar levels of Iron and Water per five ounces.
• Both Canned All Types Kidney Beans as well as Steamed Sprouted Soybeans with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 2.2 times more Carbohydrate, 4.3 times more Sugars and 5.4 times more Fiber than Steamed Sprouted Soybeans with Salt.
• While 5 oz of Steamed Sprouted Soybeans with Salt contain 7.4 times more Fat, 3.6 times more Omega 3, 20.9 times more Omega 6 and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Steamed Sprouted Soybeans with Salt offer comparable quantities of Energy per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6