Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS SILK Key Lime soy yogurt

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• SILK Key Lime soy yogurt: 341g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
SILK Key Lime soy yogurt	10%	12%	78%

Macro Nutrients

	Boiled California Red Kidney Beans	SILK Key Lime 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	46.3% 60g	130g per day for Men 19-50 years
Sugars	NA	58% 42g	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 Key Lime 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 Key Lime 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	7.15% 265g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS SILK Key Lime Soy Yogurt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs SILK Key Lime soy yogurt:

• 300 kcal of SILK Key Lime 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 Key Lime soy yogurt:

• 300 calories of Boiled California Red Kidney Beans have 3.3 times more Iron than SILK Key Lime soy yogurt.
• While 300 kcal of SILK Key Lime 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 Key Lime soy yogurt.
• Both Boiled California Red Kidney Beans and SILK Key Lime soy yogurt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of SILK Key Lime soy yogurt provide inadequate amounts of Fiber