Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	5.54% 161kcal	9.65% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	17% 22g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	22% 8.33g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.16% 0.12mg	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	11.4% 45.6μg	55% 220μg	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	1.76% 1.6mg	37.5% 33.7mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	25.8% 0.23mg	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	31% 2.5mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	43.3% 1mg	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	30% 210mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Green Soybeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Boiled Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Boiled Green Soybeans:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Vitamin B6 than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 2.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 4.8 times more Vitamin B9 and 21.3 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Green Soybeans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Boiled Green Soybeans:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Copper and 18.3 times more Sodium than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 5 times more Calcium, 2 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Selenium and 1.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Carbohydrate than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 1.7 times more Energy, 17.8 times more Fat, 5.9 times more Saturated Fat, 6.9 times more Omega 3, 32 times more Omega 6 and 2.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Green Soybeans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6