Comparing Nutrients in 300 calories Boiled Kidney Beans VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Soymilk, chocolate, with added calcium, vitamins A and D: 476g

Boiled Kidney Beans have 2 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Boiled Kidney Beans	Soymilk, chocolate, 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	7.5% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	16.4% 2.8g	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	36.4% 47.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	51.6% 37.4g	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% 1.9g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	8.73% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	28.2% 0.37mg	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	13% 52.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	9% 8.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.7% 190IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	109% 0.98mg	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	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	17% 71.4mg	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	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	4.27% 158g	11% 408g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.6 times more Vitamin B1, 1.2 times more Vitamin B5, 5.9 times more Vitamin B9 and 1.4 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 9.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12, 2.9 times more Vitamin C, more Vitamin D and 7.4 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Boiled All Types Kidney Beans have 2.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 7.3 times more Calcium, 1.9 times more Copper, 8.8 times more Selenium, 106.8 times more Sodium and 2.6 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 7.9 times more Fiber and 1.9 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 6.2 times more Fat, 6.6 times more Saturated Fat, 10.9 times more Omega 6 and 49.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.