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

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Soybeans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.8% 341kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	8.04% 2.57g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	31.3% 12g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	64.5% 36g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	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	26.8% 107μg	36.7% 147μg	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	3.75% 3.37mg	2.65% 2.4mg	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	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	63.7% 0.57mg	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	128% 10.2mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	27.4% 0.63mg	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	69.5% 486mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	30% 1022mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.6% 133g	3700g per day for Men 19-50 years

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

• Boiled Soybeans no Salt have 1.2 times more Vitamin B1, 4.6 times more Vitamin B2, 2.3 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled Soybeans no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Soybeans no Salt have 1.5 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium, 6.1 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled Soybeans no Salt and Boiled California Red Kidney Beans have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Soybeans no Salt have 1.4 times more Energy, 99.7 times more Fat, 92.6 times more Saturated Fat, 18.7 times more Omega 3, 223.3 times more Omega 6 and 2 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Carbohydrate and 1.6 times more Fiber than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.