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

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g

Boiled Kidney Beans have 3 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 - Boiled Kidney Beans or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Boiled 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	1.2% 1.2g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	41.4% 54g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	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	3.67% 1.4g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.6% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	86% 858mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	65.6% 5.24mg	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	46.6% 326mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	4.27% 158g	17% 630g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B1, 1.3 times more Vitamin B6, 4.9 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 more Vitamin A, 9.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin B12, more Vitamin D and 10.8 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Vitamin K per 300 kcal.

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

• Boiled All Types Kidney Beans have 1.8 times more Iron, 2.3 times more Manganese and 1.3 times more Zinc 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 10.4 times more Calcium, 2.3 times more Copper, 6.2 times more Selenium, 138.8 times more Sodium and 4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 1.6 times more Carbohydrate and 10.8 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 8.7 times more Fat, 8.3 times more Saturated Fat, 1.3 times more Omega 3, 16 times more Omega 6 and 33.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled 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 Boiled 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.