Comparing Nutrients in 300 calories Canned Kidney BeansVS Stir-Fried Soybeans Sprouts

Weight per 300 calories

Canned Kidney Beans

357g

Stir-Fried Soybeans Sprouts

240g

Stir-Fried Sprouted Soybeans have 1.5 times more energy per unit of mass than Canned All Types Kidney Beans, which is average in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Stir-Fried Soybeans Sprouts?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Stir-Fried Soybeans Sprouts

34%

42%

24%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Stir-Fried Soybeans Sprouts

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.2%2.14g

Fat

17.6%17g

2.14 gvs17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.57%0.5g

Saturated Fat

7.4%2.36g

0.5 gvs2.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.3%0.29g

Omega 3

70.8%1.13g

0.29 gvs1.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.23%0.38g

Omega 6

50%8.5g

0.38 gvs8.5 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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40%51.8g

Carbohydrate

17.4%22.6g

51.8 gvs22.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.1%6.6g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

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

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%6.6g

Sucrose

6.6 gvsNA g

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

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40.4%15.4g

Fiber

5.05%1.92g

15.4 gvs1.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33.3%18.6g

Protein

56%31.4g

18.6 gvs31.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Kidney Beansvs Stir-Fried Soybeans Sprouts

Vitamin A

0.27%2.4μg

RAE, retinol activity equivalents

NA μgvs2.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.5%0.41mg

Vitamin B1

84%1mg

Thiamine

0.41 mgvs1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

35%0.46mg

Riboflavin

0.18 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.17%1.47mg

Vitamin B3

16.5%2.64mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs2.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.86%0.49mg

Vitamin B5

57%2.86mg

Pantothenic acid

0.49 mgvs2.86 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.3%0.26mg

Vitamin B6

31%0.4mg

Pyridoxine

0.26 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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32%129μg

Vitamin B9

76.2%305μg

Folates and Folic Acid

129 μgvs305 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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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4.76%4.3mg

Vitamin C

32%29mg

Ascorbic acid

4.3 mgvs29 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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0.48%0.071mg

Vitamin E

Tocopherols and Tocotrienols

0.071 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.2%14.6μg

Vitamin K

Phytomenadione or phylloquinone

14.6 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs Stir-Fried Soybeans Sprouts

12%121mg

Calcium

19.7%197mg

121 mgvs197 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53.6%0.48mg

Copper

141%1.26mg

0.48 mgvs1.26 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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52.2%4.18mg

Iron

12%0.96mg

4.18 mgvs0.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23%96mg

Magnesium

55%230mg

96 mgvs230 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.6mg

Manganese

118%2.7mg

0.6 mgvs2.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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46%321mg

Phosphorus

74%518mg

321 mgvs518 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25%846mg

Potassium

40%1361mg

846 mgvs1361 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.84%3.2μg

Selenium

2.6%1.44μg

3.2 μgvs1.44 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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70.5%1057mg

Sodium

2.24%33.6mg

1057 mgvs33.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.64mg

Zinc

46%5.04mg

1.64 mgvs5.04 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.53%279g

Water

4.36%161g

279 gvs161 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Stir-Fried Soybeans Sprouts:

Stir-Fried Sprouted Soybeans contain 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 5.8 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 6.7 times more Vitamin C than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Stir-Fried Soybeans Sprouts:

Canned All Types Kidney Beans have 4.4 times more Iron, 2.2 times more Selenium, 31.5 times more Sodium and 1.7 times more Water than Stir-Fried Sprouted Soybeans.
While Stir-Fried Sprouted Soybeans contain 1.6 times more Calcium, 2.6 times more Copper, 2.4 times more Magnesium, 4.5 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 3.1 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 2.3 times more Carbohydrate and 8 times more Fiber than Stir-Fried Sprouted Soybeans.
While Stir-Fried Sprouted Soybeans contain 8 times more Fat, 4.7 times more Saturated Fat, 3.9 times more Omega 3, 22.4 times more Omega 6 and 1.7 times more Protein than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Stir-Fried Sprouted Soybeans have similar amounts of Energy per 300 kcal.
Both Canned All Types Kidney Beans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansStir-Fried Soybeans SproutsVS California Red Kidney BeansCanned Kidney BeansVS SpinachStir-Fried Soybeans SproutsVS Spinach

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Stir-Fried Soybeans Sprouts

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Stir-Fried Soybeans Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: