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

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 357g

California Red Kidney Beans have 11.8 times more energy per 100g than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D. It has high 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 - California Red Kidney Beans or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	California Red 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	0.078% 0.076g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	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	14% 18g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.55g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	13% 7.4g	15.8% 8.82g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.2% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	6.55% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	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	30% 119μg	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	1.5% 1.36mg	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	NA	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.85% 8.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.9% 59mg	41.4% 414mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	35.4% 2.83mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	17.5% 123mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	8.94% 331g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2 times more Vitamin B1, 1.4 times more Vitamin B6, 4.8 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 more Vitamin A, 9.4 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.

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

• Raw California Red Kidney Beans have 2.3 times more Iron, 1.4 times more Magnesium, 1.2 times more Potassium and 2.2 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 7 times more Calcium, 1.3 times more Copper, 2.5 times more Phosphorus, 6.6 times more Selenium, 61.1 times more Sodium and 93 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have 1.8 times more Omega 3, 1.2 times more Carbohydrate and 10.6 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Raw California Red Kidney Beans and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 100 kcal.
• Both Raw California Red 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.