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

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Soybeans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	11.8% 341kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	8.04% 2.57g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	1.13% 0.19g	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	89% 116g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	64.5% 36g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Royal 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	30% 1022mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	3.35% 124g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw Royal Red Kidney Beans contain 2.5 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 no Salt.
• Both Boiled Soybeans and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Soybeans have insufficient amounts of Vitamin C
• Both Boiled Soybeans no Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Soybeans have 2.3 times more Selenium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.3 times more Calcium, 2.5 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium and 2.3 times more Zinc than Boiled Soybeans no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Soybeans have 19.9 times more Fat, 20 times more Saturated Fat, 3.9 times more Omega 3 and 46 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.9 times more Energy, 7 times more Carbohydrate, 4.2 times more Fiber and 1.4 times more Protein than Boiled Soybeans no Salt.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6