Comparing Nutrients in 300 calories SoybeansVS Boiled Kidney Beans

Weight per 300 calories

Soybeans

67.3g

Boiled Kidney Beans

236g

Soybeans have 3.5 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Soybeans or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Soybeans

33%

40%

27%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Soybeansvs Boiled Kidney Beans

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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14%13.4g

Fat

1.2%1.2g

13.4 gvs1.2 g

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

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6.06%1.94g

Saturated Fat

0.54%0.17g

1.94 gvs0.17 g

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

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56%0.89g

Omega 3

25%0.4g

0.89 gvs0.4 g

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

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39.3%6.68g

Omega 6

1.5%0.26g

6.68 gvs0.26 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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15.6%20.3g

Carbohydrate

41.4%54g

20.3 gvs54 g

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

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6.8%4.93g

Sugars

1.04%0.76g

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

4.93 gvs0.76 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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16.5%6.26g

Fiber

39.8%15g

6.26 gvs15 g

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

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44%24.5g

Protein

36.6%20.5g

24.5 gvs20.5 g

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

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Vitamins

Soybeansvs Boiled Kidney Beans

0.075%0.67μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.67 μgvs0 μg

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

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49%0.59mg

Vitamin B1

31.5%0.38mg

Thiamine

0.59 mgvs0.38 mg

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

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45%0.59mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.59 mgvs0.14 mg

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

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6.82%1.1mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.37 mg

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

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10.7%0.53mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.53 mgvs0.52 mg

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

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19.5%0.25mg

Vitamin B6

22%0.28mg

Pyridoxine

0.25 mgvs0.28 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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63%252μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

252 μgvs307 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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4.5%4.04mg

Vitamin C

3.15%2.83mg

Ascorbic acid

4.04 mgvs2.83 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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3.8%0.57mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.57 mgvs0.071 mg

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

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26.3%31.6μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

31.6 μgvs20 μg

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

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Minerals

Soybeansvs Boiled Kidney Beans

18.6%186mg

Calcium

8.27%82.7mg

186 mgvs82.7 mg

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

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124%1.1mg

Copper

56.7%0.51mg

1.1 mgvs0.51 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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132%10.6mg

Iron

65.6%5.24mg

10.6 mgvs5.24 mg

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

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45%188mg

Magnesium

23.6%99mg

188 mgvs99 mg

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

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73.6%1.7mg

Manganese

44%1mg

1.7 mgvs1 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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67.6%474mg

Phosphorus

46.6%326mg

474 mgvs326 mg

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

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35.6%1209mg

Potassium

28%957mg

1209 mgvs957 mg

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

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21.8%12μg

Selenium

4.72%2.6μg

12 μgvs2.6 μg

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

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0.09%1.35mg

Sodium

0.16%2.36mg

1.35 mgvs2.36 mg

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

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30%3.3mg

Zinc

21.5%2.36mg

3.3 mgvs2.36 mg

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

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0.16%5.74g

Water

4.27%158g

5.74 gvs158 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 Soybeans vs Boiled Kidney Beans:

Raw Soybeans have 1.6 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin C, 8.1 times more Vitamin E and 1.6 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B3 than Raw Soybeans.
Both Raw Soybeans and Boiled All Types Kidney Beans have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
Both Raw Soybeans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soybeans vs Boiled Kidney Beans:

Raw Soybeans have 2.3 times more Calcium, 2.2 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 4.6 times more Selenium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 27.5 times more Water than Raw Soybeans.

Comparison of macro-nutrients per 300 calories:

Raw Soybeans have 11.4 times more Fat, 11.2 times more Saturated Fat, 2.2 times more Omega 3, 26.2 times more Omega 6 and 6.5 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.7 times more Carbohydrate and 2.4 times more Fiber than Raw Soybeans.
Both Raw Soybeans and Boiled All Types Kidney Beans have similar amounts of Energy and Protein per 300 kcal.
Both Raw Soybeans as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

SoybeansVS Boiled SoybeansBoiled Kidney BeansVS Boiled SoybeansSoybeansVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories SoybeansVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Soybeans or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: