Comparing Nutrients in 5 ounces Steamed Soybeans Sprouts VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Steamed Soybeans Sprouts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.96% 115kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	26.2% 0.42g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.12% 9.26g	25% 32.3g	130g per day for Men 19-50 years
Sugars	1% 0.74g	0.63% 0.45g	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	3% 1.13g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	21.4% 12g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	13% 0.17mg	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	28.3% 113μg	46% 184μg	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	13% 11.8mg	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	2% 0.3mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.4% 100μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	38% 0.34mg	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	23.2% 1.86mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	29.4% 0.68mg	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	27.3% 191mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.04% 113g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Boiled Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Steamed Soybeans Sprouts vs Boiled Red Kidney Beans:

• 5 ounces of Steamed Soybeans Sprouts have 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 3.4 times more Vitamin B5, 6.9 times more Vitamin C and 8.4 times more Vitamin K than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.6 times more Vitamin B9 than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Steamed Sprouted Soybeans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Steamed Soybeans Sprouts vs Boiled Red Kidney Beans:

• 5 ounces of Steamed Soybeans Sprouts have 2.1 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium and 1.5 times more Manganese than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.2 times more Iron and 2 times more Selenium than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Boiled Red Kidney Beans contain similar levels of Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Steamed Soybeans Sprouts have 8.9 times more Fat, 1.8 times more Omega 3 and 20.7 times more Omega 6 than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.6 times more Energy, 3.5 times more Carbohydrate and 9.3 times more Fiber than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Boiled Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6