Comparing Nutrients in 300 calories Red Kidney Beans VS SILK Banana-Strawberry soy yogurt

Weight per 300 calories

• Red Kidney Beans: 89g
• SILK Banana-Strawberry soy yogurt: 341g

Red Kidney Beans have 3.8 times more energy per 100g than SILK Banana-Strawberry soy yogurt. It has high energy density when compared to other foods. SILK Banana-Strawberry soy yogurt having average energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or SILK Banana-Strawberry soy yogurt?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
SILK Banana-Strawberry soy yogurt	11%	12%	77%

Macro Nutrients

	Red Kidney Beans	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	4.15% 4.02g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	44.7% 58g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	49.8% 36g	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	35.6% 13.5g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	36% 20g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Calcium	7.4% 74mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	NA	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	NA	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	NA	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	NA	11mg per day for Men 19-50 years
Water	0.28% 10.5g	7.2% 267g	3700g per day for Men 19-50 years

Red Kidney Beans VS SILK Banana-Strawberry Soy Yogurt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or SILK Banana-Strawberry soy yogurt?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs SILK Banana-Strawberry soy yogurt:

• 300 kcal of SILK Banana-Strawberry soy yogurt contain 15 times more Vitamin C than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Red Kidney Beans vs SILK Banana-Strawberry soy yogurt:

• 300 calories of Red Kidney Beans have 2.7 times more Iron than SILK Banana-Strawberry soy yogurt.
• While 300 kcal of SILK Banana-Strawberry soy yogurt contain 8.1 times more Calcium and 25.5 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 6.6 times more Fiber and 2.5 times more Protein than SILK Banana-Strawberry soy yogurt.
• While 300 kcal of SILK Banana-Strawberry soy yogurt contain 19.3 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and SILK Banana-Strawberry soy yogurt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of SILK Banana-Strawberry soy yogurt provide inadequate amounts of Fiber