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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g

California Red Kidney Beans have 10 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has high energy density when compared to other foods. Soymilk (all flavors), unsweetened, 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), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	California Red Kidney Beans	Soymilk (all flavors), 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	0.23% 0.23g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	5.85% 1.87g	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	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.14% 3.73g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.06g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	12% 4.55g	38g per day for Men 19-50 years
Protein	39.6% 22g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	101% 30.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	89.5% 358μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	420% 10μg	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	74.2% 445IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.45% 1.4mg	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), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	17.7% 177mg	113% 1127mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	83% 0.75mg	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	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	82.2% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1180% 531μg	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	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	23% 847g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Soymilk (all Flavors), Unsweetened, 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), unsweetened, with added calcium, vitamins A and D?

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

• 300 calories of California Red Kidney Beans have 1.2 times more Vitamin B3 and 2 times more Vitamin B9 than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 2.9 times more Vitamin B1, 9.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw California Red Kidney Beans as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of California Red Kidney Beans have 1.3 times more Copper, 2 times more Iron, 1.3 times more Phosphorus and 1.2 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 6.4 times more Calcium, 2.1 times more Manganese, 6.1 times more Selenium, 33.6 times more Sodium and 79.3 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 3.4 times more Carbohydrate and 5 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 64.4 times more Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy and Protein per 300 calories.