Comparing Nutrients in 100 grams Soybeans VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Soybeans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	15.4% 446kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	11.4% 15g	130g per day for Men 19-50 years
Sugars	10% 7.33g	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	65% 36.5g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	6.15% 0.08mg	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	94% 375μg	5.75% 23μg	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	6.67% 6mg	0.89% 0.8mg	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	5.67% 0.85mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	27.7% 277mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	16.3% 0.15mg	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	196% 15.7mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	12.7% 0.29mg	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	101% 704mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Canned Red Kidney Beans with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Soybeans versus 100 g of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Soybeans vs Canned Red Kidney Beans with Liquids:

• 100 grams of Soybeans have 8.2 times more Vitamin B1, 13 times more Vitamin B2, 3.3 times more Vitamin B3, 6.1 times more Vitamin B5, 4.7 times more Vitamin B6, 16.3 times more Vitamin B9, 7.5 times more Vitamin C, 42.5 times more Vitamin E and 11.5 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Soybeans as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Soybeans vs Canned Red Kidney Beans with Liquids:

• 100 grams of Soybeans have 9.6 times more Calcium, 11.3 times more Copper, 12.6 times more Iron, 9.3 times more Magnesium, 8.6 times more Manganese, 6.6 times more Phosphorus, 6.9 times more Potassium, 16.2 times more Selenium and 7.9 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 128 times more Sodium and 9.1 times more Water than Raw Soybeans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soybeans have 5.5 times more Energy, 55.4 times more Fat, 23.1 times more Saturated Fat, 26.1 times more Omega 3, 119.6 times more Omega 6, 2 times more Carbohydrate, 4 times more Sugars, 2.2 times more Fiber and 7 times more Protein than Canned Red Kidney Beans with Liquids.
• 100 grams of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6