Comparing Nutrients in 300 calories Boiled Royal Red Kidney Beans VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

• Boiled Royal Red Kidney Beans: 244g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g

Boiled Royal Red Kidney Beans have 3.6 times more energy per 100g than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Soymilk, original and vanilla, light, 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	0.43% 0.41g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	5% 3.6g	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	59.7% 22.7g	14% 5.3g	38g per day for Men 19-50 years
Protein	41.3% 23g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	45% 180μg	15.4% 61.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	84.6% 2.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.25% 2.93mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	60.3% 362IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	10.7% 107mg	109% 1085mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	84.5% 6.76mg	50.7% 4.06mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	49.5% 346mg	130% 909mg	700mg per day for Men 19-50 years
Potassium	27% 922mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	5.32% 2.93μg	NA	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	4.4% 163g	22% 812g	3700g per day for Men 19-50 years

Boiled Royal Red Kidney Beans VS Soymilk, Original And Vanilla, Light, Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled Royal Red Kidney Beans vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 300 calories of Boiled Royal Red Kidney Beans have 2.9 times more Vitamin B9 than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 9.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Royal Red Kidney Beans.
• 300 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• Both Boiled Royal Red Kidney Beans as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Boiled Royal Red Kidney Beans vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 300 calories of Boiled Royal Red Kidney Beans have 1.7 times more Iron and 2.5 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 10.1 times more Calcium, 2.6 times more Phosphorus, 45.6 times more Sodium and 5 times more Water than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Royal Red Kidney Beans have 1.6 times more Carbohydrate and 4.3 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 18.1 times more Fat than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy and Protein per 300 calories.