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

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g

Royal Red Kidney Beans have 11 times more energy per 100g than Soymilk, original and vanilla, light, with added calcium, vitamins A and D. It has high energy density when compared to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Royal Red Kidney Beans	Soymilk, original and vanilla, light, 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	0.42% 0.41g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	22.2% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	59.8% 22.7g	7.9% 3g	38g per day for Men 19-50 years
Protein	41.2% 23g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	12.3% 0.16mg	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	89.6% 358μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	417% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.56% 4.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	78.3% 470IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	12% 119mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	96% 0.86mg	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	99% 7.93mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	53% 370mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.29% 11g	25% 927g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Royal Red Kidney Beans have 2.3 times more Vitamin B6 and 4 times more Vitamin B9 than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain more Vitamin A, 9.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Royal Red Kidney Beans as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Royal Red Kidney Beans have 1.8 times more Iron than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 10.3 times more Calcium, 2.4 times more Phosphorus, 7.9 times more Selenium, 40.5 times more Sodium and 85.4 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Copper, Magnesium, Potassium and Zinc per 300 calories.
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have 1.5 times more Carbohydrate and 7.6 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 18.8 times more Fat, 3.5 times more Omega 3 and 42.7 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6