Comparing Nutrients in 100 grams California Red Kidney Beans VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soy Nuts	36%	40%	24%

Macro Nutrients

	California Red Kidney Beans	Soy Nuts	Recommended Dietary Allowance
Energy	11.4% 330kcal	15.5% 449kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	22.3% 21.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	9.77% 3.13g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	63.3% 10.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	22.3% 29g	130g per day for Men 19-50 years
Sugars	NA	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	65.5% 25g	21.3% 8.1g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soy Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	35.6% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	58% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	9.46% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	17.3% 0.23mg	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	99% 394μg	51.3% 205μg	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	5% 4.5mg	5.1% 4.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soy Nuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	120% 1.08mg	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	117% 9.35mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	95% 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	58% 405mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	40% 1364mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	43.4% 4.77mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.022% 0.8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Soy Nuts per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Soy Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Soy Nuts:

• 100 grams of California Red Kidney Beans have 1.2 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Soy Nuts.
• While 100 g of Dry-roasted Soybeans contain 3.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soy Nuts provide similar amounts of Vitamin C per 100 grams.
• Both Raw California Red Kidney Beans as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Soy Nuts:

• 100 grams of California Red Kidney Beans have 1.4 times more Calcium and 2.4 times more Iron than Soy Nuts.
• While 100 g of Dry-roasted Soybeans contain 1.4 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 6 times more Selenium and 1.9 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soy Nuts contain similar levels of Copper and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 2.1 times more Carbohydrate and 3.1 times more Fiber than Soy Nuts.
• While 100 g of Dry-roasted Soybeans contain 1.4 times more Energy, 86.5 times more Fat, 86.9 times more Saturated Fat, 17.2 times more Omega 3, 199.3 times more Omega 6 and 1.8 times more Protein than Raw California Red Kidney Beans.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6