Comparing Nutrients in 7 ounces Soybeans VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Soybeans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	30.5% 885kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	40.8% 39.6g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	18% 5.72g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	165% 2.64g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	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	46% 60g	89% 116g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	48.6% 18.5g	130% 49.4g	38g per day for Men 19-50 years
Protein	129% 72.4g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Royal 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	26% 4.18mg	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	60.4% 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	186% 744μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	55% 550mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	366% 3.3mg	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	389% 31mg	216% 17.3mg	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	78.6% 2671mg	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	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.64% 23.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Soybeans vs Royal Red Kidney Beans:

• 7 ounces of Soybeans have 2.2 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.3 times more Vitamin C than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.3 times more Vitamin B3 than Raw Soybeans.
• Both Soybeans and Royal Red Kidney Beans provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Raw Soybeans 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 Soybeans vs Royal Red Kidney Beans:

• 7 ounces of Soybeans have 2.1 times more Calcium, 1.7 times more Copper, 1.8 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 Royal Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soybeans have 1.4 times more Energy, 44.3 times more Fat, 44.4 times more Saturated Fat, 8.8 times more Omega 3, 102.3 times more Omega 6 and 1.4 times more Protein than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.9 times more Carbohydrate and 2.7 times more Fiber than Raw Soybeans.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6