Comparing Nutrients in 7 ounces Roasted Soybeans with Salt VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Roasted Soybeans with Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	32% 931kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.4g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	210% 3.36g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	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	11.5% 8.33g	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	92% 35g	79.4% 30g	38g per day for Men 19-50 years
Protein	137% 76.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	105% 419μg	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	4.85% 4.37mg	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	12% 1.8mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.3% 100μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.4% 274mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	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	97% 7.74mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	68.5% 288mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	186% 4.3mg	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	103% 720mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	85.8% 2917mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	21.6% 323mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Red Kidney Beans per 7 oz

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

• 7 ounces of Roasted Soybeans with Salt have 4.3 times more Vitamin E and 9 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 6.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 2 times more Vitamin C than Roasted Soybeans with Salt.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Roasted Soybeans with Salt 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 Roasted Soybeans with Salt vs Red Kidney Beans:

• 7 ounces of Roasted Soybeans with Salt have 1.7 times more Calcium, 1.9 times more Manganese, 6 times more Selenium and 13.6 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.7 times more Iron than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Red Kidney Beans contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Soybeans with Salt have 1.4 times more Energy, 24 times more Fat, 23.9 times more Saturated Fat, 4.7 times more Omega 3, 55.5 times more Omega 6, 2 times more Sugars and 1.7 times more Protein than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2 times more Carbohydrate than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Red Kidney Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6