Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Soybeans	33%	40%	27%

Macro Nutrients

	Royal Red Kidney Beans	Soybeans	Recommended Dietary Allowance
Energy	16% 466kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	29% 28.3g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	82.8% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	93% 35.3g	34.7% 13g	38g per day for Men 19-50 years
Protein	64% 36g	92% 51.7g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	41% 0.53mg	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	139% 557μg	133% 532μg	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	9.45% 8.5mg	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	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	55.5% 66.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Soybeans	Recommended Dietary Allowance
Calcium	18.6% 186mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	261% 2.35mg	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	154% 12.3mg	278% 22.3mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	94% 397mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	155% 3.57mg	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	143% 998mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	75% 2547mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Soybeans per 5 oz

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

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Soybeans:

• 5 ounces of Royal Red Kidney Beans have 1.3 times more Vitamin B3 than Soybeans.
• While 5 oz of Raw Soybeans contain 2.2 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.3 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soybeans provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• Both Raw Royal Red Kidney Beans as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Soybeans:

• 5 oz of Raw Soybeans contain 2.1 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium and 1.8 times more Zinc than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 1.9 times more Carbohydrate and 2.7 times more Fiber than Soybeans.
• While 5 oz of Raw Soybeans contain 1.4 times more Energy, 44.3 times more Fat, 44.4 times more Saturated Fat, 8.8 times more Omega 3, 102.3 times more Omega 6 and 1.4 times more Protein than Raw Royal Red Kidney Beans.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6