Comparing Nutrients in 300 calories Boiled Red Kidney Beans VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 300 calories

• Boiled Red Kidney Beans: 236g
• Soymilk, chocolate, with added calcium, vitamins A and D: 476g

Boiled Red Kidney Beans have 2 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Boiled Red Kidney Beans	Soymilk, chocolate, 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	1.2% 1.2g	7.5% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	36.4% 47.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	51.6% 37.4g	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	46% 17.5g	5% 1.9g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	8.73% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	28.2% 0.37mg	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	76.8% 307μg	13% 52.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	9% 8.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.7% 190IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	6.6% 66mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	109% 0.98mg	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	87% 6.94mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	48% 335mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.72mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	4.27% 158g	11% 408g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Soymilk, Chocolate, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Red Kidney Beans have 3.6 times more Vitamin B1, 1.2 times more Vitamin B5, 5.9 times more Vitamin B9 and 1.4 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 9.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12, 2.9 times more Vitamin C and more Vitamin D than Boiled Red Kidney Beans.
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Boiled Red Kidney Beans as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 300 calories.

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

• 300 calories of Boiled Red Kidney Beans have 3 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 9.1 times more Calcium, 1.7 times more Copper, 8.1 times more Selenium, 53.4 times more Sodium and 2.6 times more Water than Boiled Red Kidney Beans.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Kidney Beans have 9.2 times more Fiber and 1.9 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 6.2 times more Fat, 11 times more Omega 6 and 49.5 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• 300 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber