Comparing Nutrients in 100 calories Boiled Winged Beans VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 100 calories

• Boiled Winged Beans: 68g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 233g

Boiled Winged Beans have 3.4 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 100 calories - Boiled Winged Beans or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Boiled Winged Beans	Soymilk, original and vanilla, 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	4.1% 3.97g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.83% 0.99g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.5g	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	NA	1.22% 0.47g	38g per day for Men 19-50 years
Protein	13% 7.22g	10.8% 6.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.2% 128μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.75% 0.088mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.56mg	6.18% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.12% 0.11mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	5.55% 0.072mg	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	1.7% 6.8μg	5.23% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.4% 1.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.7% 100IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	9.66% 97mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	42.6% 0.38mg	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	37% 2.95mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	8.75% 36.7mg	8.3% 35mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	6.27% 0.14mg	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% 104mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	8.34% 284mg	3400mg per day for Men 19-50 years
Selenium	3.6% 1.97μg	9.73% 5.35μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.84mg	7.3% 109mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	1.24% 45.7g	5.68% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Winged Beans vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Boiled Winged Beans have 3 times more Vitamin B1 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain more Vitamin A, 4.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Boiled Winged Beans vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Boiled Winged Beans have 1.4 times more Copper, 3 times more Iron, 5.7 times more Manganese and 1.6 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3 times more Calcium, 1.5 times more Potassium, 2.7 times more Selenium, 12.4 times more Sodium and 4.6 times more Water than Boiled Winged Beans.
• Both Boiled Winged Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.7 times more Omega 3 and 1.4 times more Omega 6 than Boiled Winged Beans.
• Both Boiled Winged Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 kcal.
• Both Boiled Winged Beans as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.