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

Weight per 300 calories

Boiled Kidney Beans
236g
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D
909g

Boiled Kidney Beans have 3.8 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans
27%
3%
70%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D
35%
44%
21%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.2%1.2g
Fat
15%14.6g
1.2 gvs14.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.54%0.17g
Saturated Fat
5.85%1.87g
0.17 gvs1.87 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
25%0.4g
Omega 3
NA
0.4 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
1.5%0.26g
Omega 6
NA
0.26 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
41.4%54g
Carbohydrate
12%16g
54 gvs16 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.04%0.76g
Sugars
5.14%3.73g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.76 gvs3.73 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%5.06g
NA gvs5.06 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
39.8%15g
Fiber
12%4.55g
15 gvs4.55 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
36.6%20.5g
Protein
46.4%26g
20.5 gvs26 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
58.8%529μg
RAE, retinol activity equivalents
0 μgvs529 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
31.5%0.38mg
Vitamin B1
117%1.4mg
Thiamine
0.38 mgvs1.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
10.5%0.14mg
Vitamin B2
145%1.9mg
Riboflavin
0.14 mgvs1.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
8.53%1.37mg
Vitamin B3
9.38%1.5mg
Niacin, nicotinic acid, niacinamide
1.37 mgvs1.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
10.4%0.52mg
Vitamin B5
15%0.75mg
Pantothenic acid
0.52 mgvs0.75 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
22%0.28mg
Vitamin B6
34.3%0.45mg
Pyridoxine
0.28 mgvs0.45 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
101%30.4μg
Biotin
NA μgvs30.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
76.8%307μg
Vitamin B9
44.8%179μg
Folates and Folic Acid
307 μgvs179 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
420%10μg
Cobalamin
0 μgvs10 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
3.15%2.83mg
Vitamin C
0%0mg
Ascorbic acid
2.83 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
74.2%445IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs445 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.47%0.071mg
Vitamin E
9.45%1.4mg
Tocopherols and Tocotrienols
0.071 mgvs1.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
16.5%20μg
Vitamin K
NA
Phytomenadione or phylloquinone
20 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

8.27%82.7mg
Calcium
113%1127mg
82.7 mgvs1127 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
56.7%0.51mg
Copper
83%0.75mg
0.51 mgvs0.75 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
65.6%5.24mg
Iron
52.3%4.2mg
5.24 mgvs4.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
23.6%99mg
Magnesium
34.6%145mg
99 mgvs145 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
44%1mg
Manganese
82.2%1.9mg
1 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
1180%531μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs531 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
46.6%326mg
Phosphorus
41.6%291mg
326 mgvs291 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
28%957mg
Potassium
32%1091mg
957 mgvs1091 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
4.72%2.6μg
Selenium
32%17.6μg
2.6 μgvs17.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.16%2.36mg
Sodium
22.4%336mg
2.36 mgvs336 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
21.5%2.36mg
Zinc
25.8%2.84mg
2.36 mgvs2.84 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
4.27%158g
Water
23%847g
158 gvs847 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:
Comparing minerals per 300 calories for Boiled Kidney Beans vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: