Comparing Nutrients in 7 ounces Steamed Soybeans Sprouts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Steamed Soybeans Sprouts	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.54% 161kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	9.97% 13g	94% 122g	130g per day for Men 19-50 years
Sugars	1.42% 1.03g	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	4.18% 1.6g	79.4% 30g	38g per day for Men 19-50 years
Protein	30% 17g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	39.7% 159μg	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	18.3% 16.5mg	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	2.78% 0.42mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.7% 117mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	32.5% 2.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	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	38.3% 268mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.26% 158g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Red Kidney Beans per 7 oz

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

• 7 ounces of Steamed Soybeans Sprouts have 1.8 times more Vitamin C and 12.6 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B3, 3.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• Both Steamed Sprouted Soybeans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Steamed Soybeans Sprouts have 6.8 times more Water than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.4 times more Calcium, 2.1 times more Copper, 5.1 times more Iron, 2.3 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus, 3.8 times more Potassium, 5.3 times more Selenium and 2.7 times more Zinc than Steamed Sprouted Soybeans.
• 7 ounces of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Soybeans Sprouts have 4.2 times more Fat and 9.7 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.2 times more Energy, 9.4 times more Carbohydrate, 4 times more Sugars, 19 times more Fiber and 2.7 times more Protein than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Red Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6