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

Weight per 300 calories

• Red Kidney Beans: 89g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g

Red Kidney Beans have 10.2 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has high energy density when compared to other foods. Soymilk (all flavors), unsweetened, 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), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Red Kidney Beans	Soymilk (all flavors), unsweetened, 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	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.85% 1.87g	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	12% 16g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	5.14% 3.73g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.06g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	12% 4.55g	38g per day for Men 19-50 years
Protein	36% 20g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	101% 30.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	87.7% 351μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	420% 10μg	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	74.2% 445IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	9.45% 1.4mg	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), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	7.4% 74mg	113% 1127mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	83% 0.75mg	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	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	82.2% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1180% 531μg	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	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	23% 847g	3700g per day for Men 19-50 years

Red Kidney Beans VS Soymilk (all Flavors), Unsweetened, 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), unsweetened, with added calcium, vitamins A and D?

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

• 300 calories of Red Kidney Beans have 1.3 times more Vitamin B3 and 2 times more Vitamin B9 than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 2.6 times more Vitamin B1, 9.8 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin B12, more Vitamin D and 7.6 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Raw Red Kidney Beans as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Red Kidney Beans have 1.4 times more Iron and 1.2 times more Phosphorus than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 15.3 times more Calcium, 1.9 times more Manganese, 6.2 times more Selenium, 31.5 times more Sodium and 80.9 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Copper, Magnesium, Potassium and Zinc per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 3.4 times more Carbohydrate and 3 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 15.5 times more Fat and 1.3 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.