Comparing Nutrients in 5 ounces Green Soybeans VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Green Soybeans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	7.2% 208kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	0.81% 0.14g	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	63.6% 82.7g	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	15.7% 5.95g	93% 35.3g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	43% 0.56mg	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	58.5% 234μg	139% 557μg	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	45.7% 41mg	7.1% 6.38mg	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

	Green Soybeans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 279mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	157% 1.4mg	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	63% 5.03mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	68.3% 1.57mg	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	39.3% 275mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	26% 879mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.46% 17g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Green Soybeans have 6.4 times more Vitamin C than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B5, 6.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Green Soybeans.
• Both Green Soybeans and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• Both Raw Green Soybeans as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Green Soybeans have 1.5 times more Calcium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 7.8 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 2.2 times more Potassium, 2.1 times more Selenium and 2.7 times more Zinc than Raw Green Soybeans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Soybeans have 15.1 times more Fat, 12.1 times more Saturated Fat, 2.5 times more Omega 3 and 29.1 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.2 times more Energy, 5.3 times more Carbohydrate, 5.9 times more Fiber and 2 times more Protein than Raw Green Soybeans.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6