Comparing Nutrients in 100 grams Roasted Soybeans with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Soybeans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 469kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30.2g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	46.6% 17.7g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	69% 38.6g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.06% 0.45mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	8% 0.1mg	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	52.8% 211μg	18.5% 74μg	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	2.44% 2.2mg	1.33% 1.2mg	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	6.07% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 138mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	32% 0.29mg	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	48.8% 3.9mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	14% 0.32mg	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	52% 363mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	34.7% 19μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Boiled California Red Kidney Beans per 100 g

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

Lets compare vitamin content per 100 grams of Roasted Soybeans with Salt vs Boiled California Red Kidney Beans:

• 100 grams of Roasted Soybeans with Salt have 2.3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1 than Roasted Soybeans with Salt.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Roasted Soybeans with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Soybeans with Salt vs Boiled California Red Kidney Beans:

• 100 grams of Roasted Soybeans with Salt have 2.1 times more Calcium, 2.9 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 6.8 times more Manganese, 2.6 times more Phosphorus, 3.5 times more Potassium, 15.9 times more Selenium, 40.8 times more Sodium and 3.7 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Soybeans with Salt have 3.8 times more Energy, 282.2 times more Fat, 262.4 times more Saturated Fat, 52.9 times more Omega 3, 632.2 times more Omega 6, 1.3 times more Carbohydrate, 1.9 times more Fiber and 4.2 times more Protein than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6