Comparing Nutrients in 300 calories Canned Kidney Beans VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 300 calories

• Canned Kidney Beans: 357g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g

Canned Kidney Beans have 2 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 300 calories - Canned Kidney Beans or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Canned Kidney Beans	Soymilk, original and vanilla, 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	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	24% 4.07g	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	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	35% 25.5g	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	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	3.67% 1.4g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	42.6% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	16.6% 0.22mg	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	15.7% 62.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	247% 5.93μg	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	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	12% 121mg	86% 858mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	128% 1.15mg	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	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	19% 0.43mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	7.53% 279g	17% 630g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Canned All Types Kidney Beans have 2 times more Vitamin B1, 1.2 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C 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 7 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12, more Vitamin D, 10.7 times more Vitamin E and 1.4 times more Vitamin K than Canned All Types Kidney Beans.

Comparing minerals per 300 calories for Canned Kidney Beans vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Canned All Types Kidney Beans have 1.4 times more Iron, 1.4 times more Manganese and 3.2 times more Sodium 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 7.1 times more Calcium, 2.4 times more Copper, 5 times more Selenium and 2.3 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 1.5 times more Carbohydrate and 11 times more Fiber 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 4.8 times more Fat, 2.8 times more Saturated Fat, 1.8 times more Omega 3, 10.8 times more Omega 6 and 3.9 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 300 kcal.
• Both Canned All Types Kidney Beans as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.