Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Boiled California Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	8.5% 246kcal	8.55% 248kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	58.5% 0.94g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	41.3% 7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	14.3% 18.7g	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	48.6% 18.5g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	32.4% 18g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	25.6% 0.33mg	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	36.7% 147μg	63% 252μg	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	2.65% 2.4mg	26.5% 24mg	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

	Boiled California Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	13% 131mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	116% 1.05mg	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	74% 5.9mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	98% 2.25mg	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% 272mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Stir-Fried Soybeans Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Stir-Fried Soybeans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 7 oz of Stir-Fried Sprouted Soybeans contain 3.3 times more Vitamin B1, 3.1 times more Vitamin B2, 2 times more Vitamin B3, 5.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 10 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 7 ounces of Boiled California Red Kidney Beans have 7.5 times more Iron and 2 times more Selenium than Stir-Fried Soybeans Sprouts.
• While 7 oz of Stir-Fried Sprouted Soybeans contain 1.8 times more Copper, 2 times more Magnesium, 3.6 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Stir-Fried Soybeans Sprouts contain similar levels of Calcium per seven ounces.
• 7 ounces of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.4 times more Carbohydrate and 11.6 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 7 oz of Stir-Fried Sprouted Soybeans contain 78.9 times more Fat, 70.4 times more Saturated Fat, 14.8 times more Omega 3, 176.9 times more Omega 6 and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Stir-Fried Soybeans Sprouts offer comparable quantities of Energy per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6