Comparing Nutrients in 7 ounces Red Kidney Beans VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Red Kidney Beans	Boiled Soybeans	Recommended Dietary Allowance
Energy	23% 669kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	8.2% 5.95g	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	79.4% 30g	31.3% 12g	38g per day for Men 19-50 years
Protein	80% 44.7g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	35.7% 0.46mg	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	26.8% 107μg	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	3.75% 3.37mg	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	2.78% 0.42mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Soybeans	Recommended Dietary Allowance
Calcium	16.5% 165mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	89.7% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	71% 1.64mg	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% 806mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.35% 124g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Boiled Soybeans:

• 7 ounces of Red Kidney Beans have 3.9 times more Vitamin B1, 5.3 times more Vitamin B3, 4.4 times more Vitamin B5, 1.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 1.3 times more Vitamin B2, 1.7 times more Vitamin E and 3.4 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Boiled Soybeans have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Boiled Soybeans:

• 7 ounces of Red Kidney Beans have 1.7 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium and 2.4 times more Zinc than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 2.3 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Soybeans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2 times more Energy, 7.3 times more Carbohydrate, 2.5 times more Fiber and 1.2 times more Protein than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 8.5 times more Fat, 8.4 times more Saturated Fat, 1.7 times more Omega 3, 19.6 times more Omega 6 and 1.4 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6