Comparing Nutrients in 100 calories California Red Kidney Beans VS Stir-Fried Soybeans Sprouts

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Stir-Fried Soybeans Sprouts: 80g

California Red Kidney Beans have 2.6 times more energy per 100g than Stir-Fried Soybeans Sprouts. It has high energy density when compared to other foods. Stir-Fried Sprouted Soybeans having average energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	California Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	5.86% 5.68g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	5.8% 7.5g	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	20% 7.55g	1.7% 0.64g	38g per day for Men 19-50 years
Protein	13% 7.4g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.089% 0.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	10.3% 0.13mg	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	30% 119μg	25.4% 102μg	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	1.5% 1.36mg	10.7% 9.6mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	5.9% 59mg	6.56% 65.6mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	47% 0.42mg	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	35.4% 2.83mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	18.3% 76.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	39.4% 0.91mg	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	17.5% 123mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	0.87% 0.48μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.75% 11mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	1.45% 53.8g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Stir-Fried Soybeans Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Stir-Fried Soybeans Sprouts?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 100 kcal of Stir-Fried Sprouted Soybeans contain 2.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3, 4 times more Vitamin B5 and 7 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Stir-Fried Soybeans Sprouts provide similar amounts of Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Stir-Fried Soybeans Sprouts:

• 100 calories of California Red Kidney Beans have 8.9 times more Iron than Stir-Fried Soybeans Sprouts.
• While 100 kcal of Stir-Fried Sprouted Soybeans contain 1.3 times more Copper, 1.6 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Stir-Fried Soybeans Sprouts contain similar levels of Calcium and Potassium per 100 calories.
• Both Raw California Red Kidney Beans as well as Stir-Fried Sprouted Soybeans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 2.4 times more Carbohydrate and 11.8 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 100 kcal of Stir-Fried Sprouted Soybeans contain 75 times more Fat, 72.2 times more Saturated Fat, 14.8 times more Omega 3, 172.9 times more Omega 6 and 1.4 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Stir-Fried Soybeans Sprouts offer comparable quantities of Energy per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber