Comparing Nutrients in 7 ounces California Red Kidney Beans VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	California Red Kidney Beans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	22.6% 655kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.83% 1.22g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	36.7% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	9.97% 13g	130g per day for Men 19-50 years
Sugars	NA	1.42% 1.03g	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	130% 49.4g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	30% 17g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	16% 0.21mg	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	195% 782μg	39.7% 159μg	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	9.92% 8.93mg	18.3% 16.5mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	38.7% 387mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	72.8% 0.65mg	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	232% 18.6mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	61.3% 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	115% 804mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.26% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Steamed Soybeans Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Steamed Soybeans Sprouts:

• 7 ounces of California Red Kidney Beans have 2.6 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B3, 3.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Steamed Soybeans Sprouts.
• While 7 oz of Steamed Sprouted Soybeans contain 1.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Steamed Soybeans Sprouts provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw California Red Kidney Beans as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Steamed Soybeans Sprouts:

• 7 ounces of California Red Kidney Beans have 3.3 times more Calcium, 3.3 times more Copper, 7.1 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 3 times more Phosphorus, 4.2 times more Potassium, 5.3 times more Selenium and 2.5 times more Zinc than Steamed Soybeans Sprouts.
• While 7 oz of Steamed Sprouted Soybeans contain 6.8 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 4.1 times more Energy, 9.2 times more Carbohydrate, 31.1 times more Fiber and 2.9 times more Protein than Steamed Soybeans Sprouts.
• While 7 oz of Steamed Sprouted Soybeans contain 17.8 times more Fat, 3.5 times more Omega 3 and 41.1 times more Omega 6 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6