Comparing Nutrients in 300 calories Canned Kidney Beans VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Weight per 300 calories

• Canned Kidney Beans: 357g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1071g

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 300 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	34% 44.4g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	54% 39g	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	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	47.3% 26.5g	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	72.6% 654μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	19.8% 0.26mg	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	32% 129μg	18.8% 75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	103% 2.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	73.2% 439IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	20.5% 24.6μg	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	12% 121mg	124% 1243mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	149% 1.34mg	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	52.2% 4.18mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	46% 321mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	7.53% 279g	27% 993g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.