Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Boiled California Red Kidney Beans	Sprouted Soybeans	Recommended Dietary Allowance
Energy	8.5% 246kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	39% 6.62g	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	14.6% 19g	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	5.74% 2.2g	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	Sprouted Soybeans	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	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	37% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	27% 0.35mg	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	85.3% 341μg	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	33.7% 30.4mg	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	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	13% 131mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	94% 0.85mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	60.6% 1.4mg	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	28.2% 960mg	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	21% 2.32mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Sprouted Soybeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Sprouted Soybeans 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 Sprouted Soybeans:

• 7 oz of Raw Sprouted Soybeans contain 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 4.2 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 12.8 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 Raw 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 Sprouted Soybeans:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Iron and 2 times more Selenium than Sprouted Soybeans.
• While 7 oz of Raw Sprouted Soybeans contain 1.5 times more Copper, 1.5 times more Magnesium, 2.2 times more Manganese and 1.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sprouted Soybeans contain similar levels of Calcium, Phosphorus and Potassium per seven ounces.
• 7 ounces of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.3 times more Carbohydrate and 8.5 times more Fiber than Sprouted Soybeans.
• While 7 oz of Raw Sprouted Soybeans contain 74.4 times more Fat, 66.4 times more Saturated Fat, 13.9 times more Omega 3, 166.9 times more Omega 6 and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sprouted Soybeans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6