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

Weight per 300 calories

• Canned Red Kidney Beans: 242g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g

Canned Red Kidney Beans have 2.9 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.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Canned Red 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	2.6% 2.54g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	40% 52g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0.33% 0.24g	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	% 0.56g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	3.67% 1.4g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	42.6% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.98% 0.039mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.96% 1.1mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	17% 67.7μg	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	0.54% 0.48mg	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	NA	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	13.8% 138mg	86% 858mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	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	45.4% 3.63mg	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	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	42% 293mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	7.04% 3.87μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	37.3% 559mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	4.45% 165g	17% 630g	3700g per day for Men 19-50 years

Canned Red Kidney Beans VS Soymilk, Original And Vanilla, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans or Soymilk, original and vanilla, with added calcium, vitamins A and D?

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

• 300 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 33.2 times more Vitamin B2, 2.7 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Canned Red Kidney Beans have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• Both Canned Red Kidney Beans, Solids as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Canned Red Kidney Beans have 1.2 times more Iron, 2.1 times more Manganese and 1.7 times more Sodium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 6.2 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium, 1.3 times more Potassium, 4.1 times more Selenium and 3.8 times more Water than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans have 1.5 times more Carbohydrate and 9.5 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 4 times more Fat, 3 times more Omega 3, 14 times more Omega 6 and 2.8 times more Sugars than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Canned Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber