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

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g

Boiled Kidney Beans have 3.7 times more energy per 100g than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, original and vanilla, light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Boiled Kidney Beans	Soymilk, original and vanilla, light, unsweetened, 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	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	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	26% 34g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	5% 3.6g	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	14% 5.3g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	NA	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	NA	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	15.4% 61.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	84.6% 2.03μg	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	60.3% 362IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	109% 1085mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	NA	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	50.7% 4.06mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	27.3% 115mg	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	130% 909mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	4.27% 158g	22% 812g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 5 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 11.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled All Types Kidney Beans.

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

• Boiled All Types Kidney Beans have 1.3 times more Iron and 2.7 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 13.1 times more Calcium, 2.8 times more Phosphorus, 235.3 times more Sodium and 5.1 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soymilk, original and vanilla, light, unsweetened, 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 1.6 times more Carbohydrate and 2.9 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 6.4 times more Fat and 4.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.