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Comparing Nutrients in 100 grams SoybeansVS Boiled California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Soybeans
33%
40%
27%
Boiled California Red Kidney Beans
29%
1%
70%
100 g ▼

Macro Nutrients

15.4%446kcal
Energy
4.28%124kcal
446 kcalvs124 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
20.6%20g
Fat
0.093%0.09g
20 gvs0.09 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9%2.9g
Saturated Fat
0.044%0.014g
2.9 gvs0.014 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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83%1.33g
Omega 3
2%0.032g
1.33 gvs0.032 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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58.4%9.93g
Omega 6
0.12%0.02g
9.93 gvs0.02 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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23.2%30g
Carbohydrate
17.2%22.4g
30 gvs22.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
10%7.33g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.33 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
24.5%9.3g
Fiber
24.5%9.3g
9.3 gvs9.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
65%36.5g
Protein
16.3%9.13g
36.5 gvs9.13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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73%0.87mg
Vitamin B1
10.8%0.13mg
Thiamine
0.87 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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67%0.87mg
Vitamin B2
4.77%0.062mg
Riboflavin
0.87 mgvs0.062 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.62mg
Vitamin B3
3.38%0.54mg
Niacin, nicotinic acid, niacinamide
1.62 mgvs0.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.79mg
Vitamin B5
4.38%0.22mg
Pantothenic acid
0.79 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29%0.38mg
Vitamin B6
8%0.1mg
Pyridoxine
0.38 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
94%375μg
Vitamin B9
18.5%74μg
Folates and Folic Acid
375 μgvs74 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.67%6mg
Vitamin C
1.33%1.2mg
Ascorbic acid
6 mgvs1.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.67%0.85mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.85 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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39%47μg
Vitamin K
NA
Phytomenadione or phylloquinone
47 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27.7%277mg
Calcium
6.6%66mg
277 mgvs66 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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184%1.66mg
Copper
32%0.29mg
1.66 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
196%15.7mg
Iron
37.3%2.98mg
15.7 mgvs2.98 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.7%280mg
Magnesium
11.4%48mg
280 mgvs48 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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109%2.5mg
Manganese
14%0.32mg
2.5 mgvs0.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
101%704mg
Phosphorus
19.6%137mg
704 mgvs137 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
53%1797mg
Potassium
12.3%419mg
1797 mgvs419 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
32.4%18μg
Selenium
2.2%1.2μg
18 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.13%2mg
Sodium
0.27%4mg
2 mgvs4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
44.5%4.9mg
Zinc
7.8%0.86mg
4.9 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.23%8.54g
Water
1.8%67g
8.54 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Soybeans vs Boiled California Red Kidney Beans:
Comparing minerals per 100 grams for Soybeans vs Boiled California Red Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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