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

Weight per 300 calories

• Red Kidney Beans: 89g
• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 698g

Red Kidney Beans have 7.8 times more energy per 100g than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D. It has high energy density when compared to other foods. Soymilk (All flavors), lowfat, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Red Kidney Beans	Soymilk (All flavors), lowfat, 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	0.97% 0.94g	4.46% 4.33g	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	38.6% 50.2g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	33.7% 24.4g	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	35.6% 13.5g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	36% 20g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	48% 433μg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.7% 286IU	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	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	7.4% 74mg	57.2% 572mg	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	38.4% 3.07mg	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	61.8% 433mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	13% 447mg	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	17.2% 258mg	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	17% 627g	3700g per day for Men 19-50 years

Red Kidney Beans VS Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

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

• 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain more Vitamin A and more Vitamin D than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D
• Both Raw Red Kidney Beans as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Red Kidney Beans have 1.9 times more Iron and 2.7 times more Potassium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 7.7 times more Calcium, 24.2 times more Sodium and 60 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 2.4 times more Fiber and 1.7 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 13.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D offer comparable quantities of Energy and Carbohydrate per 300 calories.