Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS SILK Blueberry soy yogurt

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• SILK Blueberry soy yogurt: 341g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or SILK Blueberry soy yogurt?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
SILK Blueberry soy yogurt	11%	12%	77%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	4.15% 4.02g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0% 0g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	44.7% 58g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 0.074mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Calcium	10.7% 107mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	58% 4.63mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	NA	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	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	56% 393mg	NA	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	NA	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	NA	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	NA	11mg per day for Men 19-50 years
Water	7.8% 289g	7.2% 267g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS SILK Blueberry Soy Yogurt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or SILK Blueberry soy yogurt?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs SILK Blueberry soy yogurt:

• 300 kcal of SILK Blueberry soy yogurt contain 20.3 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs SILK Blueberry soy yogurt:

• 300 calories of Canned Red Kidney Beans with Liquids have 2.1 times more Iron and 18.5 times more Sodium than SILK Blueberry soy yogurt.
• While 300 kcal of SILK Blueberry soy yogurt contain 5.6 times more Calcium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and SILK Blueberry soy yogurt contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 7.8 times more Fiber and 2.4 times more Protein than SILK Blueberry soy yogurt.
• While 300 kcal of SILK Blueberry soy yogurt contain 6.1 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and SILK Blueberry soy yogurt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of SILK Blueberry soy yogurt provide inadequate amounts of Fiber