Comparing Nutrients in 500 calories Boiled SoybeansVS Boiled Kidney Beans

Weight per 500 calories

Boiled Soybeans

291g

Boiled Kidney Beans

394g

Boiled Soybeans have 1.4 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Soybeans or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Soybeans

39%

43%

18%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Boiled Soybeansvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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27%26g

Fat

2.03%1.97g

26 gvs1.97 g

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

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11.8%3.77g

Saturated Fat

0.9%0.29g

3.77 gvs0.29 g

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

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109%1.74g

Omega 3

42%0.67g

1.74 gvs0.67 g

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

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76.4%13g

Omega 6

2.5%0.43g

13 gvs0.43 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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18.7%24.3g

Carbohydrate

69%89.8g

24.3 gvs89.8 g

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

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12%8.72g

Sugars

1.74%1.26g

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

8.72 gvs1.26 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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46%17.4g

Fiber

66.3%25g

17.4 gvs25 g

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

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95%53g

Protein

61%34g

53 gvs34 g

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

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Vitamins

Boiled Soybeansvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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37.5%0.45mg

Vitamin B1

52.5%0.63mg

Thiamine

0.45 mgvs0.63 mg

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

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63.7%0.83mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.83 mgvs0.23 mg

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

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7.25%1.16mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

1.16 mgvs2.28 mg

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

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10.4%0.52mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.52 mgvs0.87 mg

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

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52.3%0.68mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.68 mgvs0.47 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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39.2%157μg

Vitamin B9

128%512μg

Folates and Folic Acid

157 μgvs512 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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5.5%4.94mg

Vitamin C

5.25%4.72mg

Ascorbic acid

4.94 mgvs4.72 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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6.8%1mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1 mgvs0.12 mg

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

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46.5%56μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

56 μgvs33 μg

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

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Minerals

Boiled Soybeansvs Boiled Kidney Beans

29.7%297mg

Calcium

13.8%138mg

297 mgvs138 mg

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

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131%1.2mg

Copper

94%0.85mg

1.2 mgvs0.85 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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187%15mg

Iron

109%8.74mg

15 mgvs8.74 mg

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

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59.5%250mg

Magnesium

39.4%165mg

250 mgvs165 mg

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

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104%2.4mg

Manganese

73.6%1.7mg

2.4 mgvs1.7 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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102%712mg

Phosphorus

77.6%543mg

712 mgvs543 mg

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

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44%1497mg

Potassium

47%1594mg

1497 mgvs1594 mg

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

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38.6%21.2μg

Selenium

7.87%4.33μg

21.2 μgvs4.33 μg

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

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0.19%2.9mg

Sodium

0.26%3.94mg

2.9 mgvs3.94 mg

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

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30.4%3.34mg

Zinc

35.8%3.94mg

3.34 mgvs3.94 mg

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

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4.9%182g

Water

7.12%264g

182 gvs264 g

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

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Lets compare vitamin content per 500 calories of Boiled Soybeans vs Boiled Kidney Beans:

Boiled Soybeans no Salt have 3.6 times more Vitamin B2, 1.4 times more Vitamin B6, 8.6 times more Vitamin E and 1.7 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 2 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.3 times more Vitamin B9 than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 500 kcal.
Both Boiled Soybeans no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Soybeans vs Boiled Kidney Beans:

Boiled Soybeans no Salt have 2.2 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 4.9 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Water than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Boiled All Types Kidney Beans have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Soybeans no Salt have 13.2 times more Fat, 13.1 times more Saturated Fat, 2.6 times more Omega 3, 30.5 times more Omega 6, 6.9 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.7 times more Carbohydrate and 1.4 times more Fiber than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Boiled Soybeans no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled SoybeansVS Roasted Soybeans with SaltBoiled Kidney BeansVS Roasted Soybeans with SaltBoiled SoybeansVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled SoybeansVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Soybeans or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: