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

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1071g

Boiled Kidney Beans have 4.5 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 - Boiled Kidney Beans or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Boiled 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	1.2% 1.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	41.4% 54g	34% 44.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	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	39.8% 15g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	72.6% 654μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	20.5% 24.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	124% 1243mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	65.6% 5.24mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	46.6% 326mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.27% 158g	27% 993g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 4.1 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 more Vitamin A, 13.6 times more Vitamin B2, 2.5 times more Vitamin B3, more Vitamin B12, more Vitamin D and 12.1 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Vitamin B6 and Vitamin K per 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• Boiled All Types Kidney Beans have 1.4 times more Iron and 2.2 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 15 times more Calcium, 2.6 times more Copper, 2.9 times more Phosphorus, 7.4 times more Selenium, 258.5 times more Sodium and 6.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 9.4 times more Omega 3, 1.2 times more Carbohydrate and 7.1 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 51.7 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Energy per 300 kcal.
• Both Boiled 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.