Comparing Nutrients in 5 ounces Green SoybeansVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Green Soybeans

33%

39%

28%

California Red Kidney Beans

29%

70%

5 oz ▼

Macro Nutrients

Green Soybeansvs California Red Kidney Beans

7.2%208kcal

Energy

16%468kcal

208 kcalvs468 kcal

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

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9.94%9.64g

Fat

0.37%0.35g

9.64 gvs0.35 g

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

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3.5%1.1g

Saturated Fat

0.16%0.051g

1.1 gvs0.051 g

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

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33.3%0.53g

Omega 3

7.44%0.12g

0.53 gvs0.12 g

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

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23.5%4g

Omega 6

0.45%0.077g

4 gvs0.077 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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12%15.7g

Carbohydrate

65.2%84.8g

15.7 gvs84.8 g

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

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Sugars

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

NA gvsNA 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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15.7%5.95g

Fiber

93%35.3g

5.95 gvs35.3 g

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

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32.8%18.4g

Protein

61.7%34.5g

18.4 gvs34.5 g

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

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Vitamins

Green Soybeansvs California Red Kidney Beans

1.4%12.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

12.8 μgvs0 μg

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

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51.4%0.62mg

Vitamin B1

62.5%0.75mg

Thiamine

0.62 mgvs0.75 mg

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

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19%0.25mg

Vitamin B2

24%0.31mg

Riboflavin

0.25 mgvs0.31 mg

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

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14.6%2.34mg

Vitamin B3

18.2%2.9mg

Niacin, nicotinic acid, niacinamide

2.34 mgvs2.9 mg

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

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4.17%0.21mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.21 mgvs1.1 mg

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

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7.1%0.092mg

Vitamin B6

43.3%0.56mg

Pyridoxine

0.092 mgvs0.56 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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58.5%234μg

Vitamin B9

140%558μg

Folates and Folic Acid

234 μgvs558 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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45.7%41mg

Vitamin C

7.1%6.38mg

Ascorbic acid

41 mgvs6.38 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Green Soybeansvs California Red Kidney Beans

28%279mg

Calcium

27.6%276mg

279 mgvs276 mg

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

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20%0.18mg

Copper

173%1.56mg

0.18 mgvs1.56 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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63%5.03mg

Iron

166%13.3mg

5.03 mgvs13.3 mg

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

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22%92mg

Magnesium

54%227mg

92 mgvs227 mg

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

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33.7%0.78mg

Manganese

61.6%1.4mg

0.78 mgvs1.4 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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39.3%275mg

Phosphorus

82%574mg

275 mgvs574 mg

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

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26%879mg

Potassium

62%2112mg

879 mgvs2112 mg

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

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3.87%2.13μg

Selenium

8.25%4.54μg

2.13 μgvs4.54 μg

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

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1.4%21.3mg

Sodium

1.04%15.6mg

21.3 mgvs15.6 mg

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

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12.8%1.4mg

Zinc

33%3.6mg

1.4 mgvs3.6 mg

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

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2.6%96g

Water

0.45%16.7g

96 gvs16.7 g

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

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Lets compare vitamin content per 5 ounces of Green Soybeans vs California Red Kidney Beans:

Raw Green Soybeans have more Vitamin A and 6.4 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.3 times more Vitamin B2, 5.3 times more Vitamin B5, 6.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Green Soybeans.
Both Raw Green Soybeans and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
Both Raw Green Soybeans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Green Soybeans vs California Red Kidney Beans:

Raw Green Soybeans have 1.4 times more Sodium and 5.7 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 8.6 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium and 2.6 times more Zinc than Raw Green Soybeans.
Both Raw Green Soybeans and Raw California Red Kidney Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Green Soybeans have 27.2 times more Fat, 21.8 times more Saturated Fat, 4.5 times more Omega 3 and 52.3 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.2 times more Energy, 5.4 times more Carbohydrate, 5.9 times more Fiber and 1.9 times more Protein than Raw Green Soybeans.
Both Raw Green Soybeans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Green SoybeansVS Boiled Green SoybeansCalifornia Red Kidney BeansVS Boiled Green SoybeansGreen SoybeansVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

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Comparing Nutrients in 5 ounces Green SoybeansVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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