Comparing Nutrients in 7 ounces Soybeans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Soybeans	Red Kidney Beans	Recommended Dietary Allowance
Energy	30.5% 885kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	40.8% 39.6g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	18% 5.72g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	165% 2.64g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	94% 122g	130g per day for Men 19-50 years
Sugars	20% 14.5g	5.75% 4.17g	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	48.6% 18.5g	79.4% 30g	38g per day for Men 19-50 years
Protein	129% 72.4g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.73mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.57mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	60.6% 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	186% 744μg	195% 782μg	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	13.2% 12mg	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	11.2% 1.7mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	55% 550mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	366% 3.3mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	389% 31mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	200% 1397mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	105% 3566mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Red Kidney Beans per 7 oz

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

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

• 7 ounces of Soybeans have 1.4 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin C, 4 times more Vitamin E and 8.4 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.3 times more Vitamin B3 than Raw Soybeans.
• Both Soybeans and Red Kidney Beans provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Soybeans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Soybeans have 3.3 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium and 1.8 times more Zinc than Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soybeans have 1.3 times more Energy, 18.8 times more Fat, 18.7 times more Saturated Fat, 3.7 times more Omega 3, 43.5 times more Omega 6, 3.5 times more Sugars and 1.6 times more Protein than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2 times more Carbohydrate and 1.6 times more Fiber than Raw Soybeans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6