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Comparing Nutrients in 5 ounces Soy NutsVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Soy Nuts
36%
40%
24%
Boiled Kidney Beans
27%
3%
70%
5 oz ▼

Macro Nutrients

22%636kcal
Energy
6.2%180kcal
636 kcalvs180 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
31.6%30.6g
Fat
0.73%0.71g
30.6 gvs0.71 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
14%4.43g
Saturated Fat
0.32%0.1g
4.43 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
128%2.05g
Omega 3
15%0.24g
2.05 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
89.8%15.3g
Omega 6
0.9%0.15g
15.3 gvs0.15 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
31.6%41g
Carbohydrate
25%32.3g
41 gvs32.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
0.63%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
30.2%11.5g
Fiber
24%9.07g
11.5 gvs9.07 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
110%61.4g
Protein
22%12.3g
61.4 gvs12.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
50.4%0.61mg
Vitamin B1
19%0.23mg
Thiamine
0.61 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
82.3%1.07mg
Vitamin B2
6.32%0.082mg
Riboflavin
1.07 mgvs0.082 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
9.36%1.5mg
Vitamin B3
5.12%0.82mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs0.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
13.4%0.67mg
Vitamin B5
6.24%0.31mg
Pantothenic acid
0.67 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
24.5%0.32mg
Vitamin B6
13%0.17mg
Pyridoxine
0.32 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
72.6%291μg
Vitamin B9
46%184μg
Folates and Folic Acid
291 μgvs184 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
7.24%6.52mg
Vitamin C
1.9%1.7mg
Ascorbic acid
6.52 mgvs1.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
0.28%0.043mg
Tocopherols and Tocotrienols
NA mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
43.7%52.4μg
Vitamin K
9.92%12μg
Phytomenadione or phylloquinone
52.4 μgvs12 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

20%198mg
Calcium
4.96%49.6mg
198 mgvs49.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
170%1.53mg
Copper
34%0.31mg
1.53 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
70%5.6mg
Iron
39.3%3.15mg
5.6 mgvs3.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
77%323mg
Magnesium
14%59.5mg
323 mgvs59.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
135%3.1mg
Manganese
26.5%0.61mg
3.1 mgvs0.61 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
131%920mg
Phosphorus
28%196mg
920 mgvs196 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
57%1933mg
Potassium
17%574mg
1933 mgvs574 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
49.7%27.4μg
Selenium
2.83%1.56μg
27.4 μgvs1.56 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.19%2.83mg
Sodium
0.094%1.4mg
2.83 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
61.5%6.76mg
Zinc
13%1.4mg
6.76 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.031%1.13g
Water
2.56%95g
1.13 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 5 ounces of Soy Nuts vs Boiled Kidney Beans:
Comparing minerals per 5 ounces for Soy Nuts vs Boiled Kidney Beans:
Comparison of macro-nutrients per 5 ounces:



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