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

Weight per 100 calories

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 233g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 7.7 times more energy per unit of mass than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D, which is high in comparison to other foods. Soymilk (All flavors), lowfat, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 100 calories - Soymilk (All flavors), lowfat, with added calcium, vitamins A and D or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	NA	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	14% 18g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	NA	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	4.9% 1.86g	20% 7.55g	38g per day for Men 19-50 years
Protein	6.85% 3.84g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	16% 144μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.25% 0.12mg	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	NA	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 191mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	NA	37% 0.33mg	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	12.8% 1.02mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	NA	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	20.6% 144mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	NA	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	5.74% 86mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	NA	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	5.65% 209g	0.096% 3.56g	3700g per day for Men 19-50 years

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

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have more Vitamin A and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 100 kcal.

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

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 3.2 times more Calcium, 25.8 times more Sodium and 58.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Iron and 3 times more Potassium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Raw California Red Kidney Beans have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 19 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Fiber and 1.9 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.