Comparing Nutrients in 5 ounces Boiled Green Soybeans VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Green Soybeans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	3.28% 1.05g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	31.4% 0.5g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	16% 6.1g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.63% 0.18mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	8.07% 0.1mg	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	39.3% 157μg	12.8% 51μg	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	26.8% 24mg	1.9% 1.7mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	20.6% 206mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	21.3% 0.19mg	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	44.3% 3.54mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	10.4% 0.24mg	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	32% 224mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	2.63% 97g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Green Soybeans vs Canned Kidney Beans:

• Boiled and Drained Green Soybeans have 2.2 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B9 and 14.2 times more Vitamin C than Canned All Types Kidney Beans.
• Both Boiled and Drained Green Soybeans and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Boiled and Drained Green Soybeans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Green Soybeans vs Canned Kidney Beans:

• Boiled and Drained Green Soybeans have 4.3 times more Calcium, 2.1 times more Iron, 2.2 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium, 1.6 times more Selenium and 2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 21.1 times more Sodium than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Canned All Types Kidney Beans have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Green Soybeans have 1.7 times more Energy, 10.7 times more Fat, 5.2 times more Saturated Fat, 4.3 times more Omega 3, 25.1 times more Omega 6 and 2.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Carbohydrate than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Canned All Types Kidney Beans have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Green Soybeans as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.