Comparing Nutrients in 5 ounces Red Kidney Beans VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Red Kidney Beans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	16.5% 478kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	33% 43g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	8.2% 5.95g	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	56.7% 21.5g	66% 25g	38g per day for Men 19-50 years
Protein	57% 32g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	22.7% 0.29mg	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% 558μg	74.8% 299μg	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	7.1% 6.38mg	3.46% 3.1mg	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	2% 0.3mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	130% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	133% 3.06mg	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	82.2% 575mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.075% 2.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Roasted Soybeans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Roasted Soybeans with Salt:

• 5 ounces of Red Kidney Beans have 6.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 2 times more Vitamin C than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 4.3 times more Vitamin E and 9 times more Vitamin K than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Roasted Soybeans with Salt:

• 5 ounces of Red Kidney Beans have 1.7 times more Iron than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 1.7 times more Calcium, 1.9 times more Manganese, 6 times more Selenium and 13.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Roasted Soybeans with Salt contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 2 times more Carbohydrate than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 1.4 times more Energy, 24 times more Fat, 23.9 times more Saturated Fat, 4.7 times more Omega 3, 55.5 times more Omega 6, 2 times more Sugars and 1.7 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Roasted Soybeans with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6