Comparing Nutrients in 300 calories California Red Kidney Beans VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Weight per 300 calories

• California Red Kidney Beans: 91g
• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 698g

California Red Kidney Beans have 7.7 times more energy per 100g than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D. It has high energy density when compared to other foods. Soymilk (All flavors), lowfat, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	California Red Kidney Beans	Soymilk (All flavors), lowfat, 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	0.23% 0.23g	4.46% 4.33g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	38.6% 50.2g	130g per day for Men 19-50 years
Sugars	NA	33.7% 24.4g	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	59.6% 22.6g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	39.6% 22g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	48% 433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.5% 358μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.7% 286IU	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

	California Red Kidney Beans	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	17.7% 177mg	57.2% 572mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	106% 8.5mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	NA	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	61.8% 433mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	17.2% 258mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	NA	11mg per day for Men 19-50 years
Water	0.29% 10.7g	17% 627g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain more Vitamin A and more Vitamin D than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D
• Both Raw California Red Kidney Beans as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 300 calories of California Red Kidney Beans have 2.8 times more Iron and 3 times more Potassium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 3.2 times more Calcium, 25.8 times more Sodium and 58.7 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 4.1 times more Fiber and 1.9 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both California Red Kidney Beans and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D offer comparable quantities of Energy and Carbohydrate per 300 calories.