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

Weight per 100 calories

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 233g
• Royal Red Kidney Beans: 30.4g

Raw Royal 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.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Royal 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	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.029g	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	13.6% 17.7g	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% 7.57g	38g per day for Men 19-50 years
Protein	6.85% 3.84g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Royal 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	9.88% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.74% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.26% 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% 1.37mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 191mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	33.8% 0.3mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	NA	10% 42mg	420mg per day for Men 19-50 years
Manganese	NA	14.7% 0.34mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	NA	1.77% 0.97μg	55μg per day for Men 19-50 years
Sodium	5.74% 86mg	0.26% 3.95mg	1500mg per day for Men 19-50 years
Zinc	NA	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	5.65% 209g	0.098% 3.6g	3700g per day for Men 19-50 years

Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D VS Royal Red Kidney Beans Nutrients Per 100 Kcal

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

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

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

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

• 100 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 4.8 times more Calcium, 21.8 times more Sodium and 57.8 times more Water than Royal Red Kidney Beans.
• While 100 kcal of Raw Royal Red Kidney Beans contain 2.6 times more Iron and 2.7 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 Royal Red Kidney Beans contain similar levels of Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Royal Red Kidney Beans contain 4.1 times more Fiber and 2 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 Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.