Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS SILK Banana-Strawberry soy yogurt

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• SILK Banana-Strawberry soy yogurt: 341g

Boiled California Red Kidney Beans have 1.4 times more energy per 100g than SILK Banana-Strawberry soy yogurt. It has average energy density when compared to other foods. SILK Banana-Strawberry soy yogurt having average energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or SILK Banana-Strawberry soy yogurt?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
SILK Banana-Strawberry soy yogurt	11%	12%	77%

Macro Nutrients

	Boiled California Red Kidney Beans	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	4.15% 4.02g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	44.7% 58g	130g per day for Men 19-50 years
Sugars	NA	49.8% 36g	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	59.2% 22.5g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	39.4% 22g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	44.8% 179μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.23% 2.9mg	66.7% 60mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Calcium	16% 160mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	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	90% 7.2mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	NA	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	47.4% 331mg	NA	700mg per day for Men 19-50 years
Potassium	30% 1014mg	NA	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	NA	11mg per day for Men 19-50 years
Water	4.38% 162g	7.2% 267g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS SILK Banana-Strawberry Soy Yogurt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or SILK Banana-Strawberry soy yogurt?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs SILK Banana-Strawberry soy yogurt:

• 300 kcal of SILK Banana-Strawberry soy yogurt contain 20.7 times more Vitamin C than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs SILK Banana-Strawberry soy yogurt:

• 300 calories of Boiled California Red Kidney Beans have 3.3 times more Iron than SILK Banana-Strawberry soy yogurt.
• While 300 kcal of SILK Banana-Strawberry soy yogurt contain 3.8 times more Calcium and 1.6 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 11 times more Fiber and 2.8 times more Protein than SILK Banana-Strawberry soy yogurt.
• Both Boiled California Red Kidney Beans and SILK Banana-Strawberry soy yogurt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of SILK Banana-Strawberry soy yogurt provide inadequate amounts of Fiber