Comparing Nutrients in 100 calories Canned Kidney Beans VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Weight per 100 calories

• Canned Kidney Beans: 119g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 357g

Canned Kidney Beans have 3 times more energy per 100g than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Canned Kidney Beans	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	18% 13g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	11% 6.2g	15.8% 8.82g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	24.2% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	6.55% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	6.6% 0.086mg	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	10.7% 43μg	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.2% 0.82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24.4% 146IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	6.85% 8.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	41.4% 414mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	49.6% 0.45mg	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	17.4% 1.4mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	NA	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	15.3% 107mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	2.5% 93g	8.94% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• Canned All Types Kidney Beans have 1.8 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 10.2 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12, more Vitamin D, 12 times more Vitamin E and 1.7 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• Canned All Types Kidney Beans have 1.7 times more Sodium and 1.5 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 10.2 times more Calcium, 2.8 times more Copper, 2.9 times more Phosphorus, 1.3 times more Potassium, 6 times more Selenium and 3.6 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Iron and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have 6.8 times more Omega 3 and 7.2 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 5.9 times more Sugars and 1.4 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned All Types Kidney Beans as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.