Comparing Nutrients in 300 calories SILK Black Cherry soy yogurt VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• SILK Black Cherry soy yogurt: 341g
• Canned Red Kidney Beans with Liquids: 370g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - SILK Black Cherry soy yogurt or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
SILK Black Cherry soy yogurt	11%	12%	77%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	SILK Black Cherry soy yogurt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.15% 4.02g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	42.3% 55g	130g per day for Men 19-50 years
Sugars	55.3% 40g	9.45% 6.85g	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	% 6.85g	g per day for Men 19-50 years
Fiber	5.4% 2.05g	42% 16g	38g per day for Men 19-50 years
Protein	14.3% 8g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	SILK Black Cherry soy yogurt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22.8% 0.3mg	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	NA	21.3% 85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66.7% 60mg	3.3% 2.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Black Cherry soy yogurt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	60% 600mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	NA	60.5% 0.54mg	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	27.3% 2.2mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	NA	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	47% 1.08mg	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	NA	56% 393mg	700mg per day for Men 19-50 years
Potassium	NA	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	NA	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	NA	21% 2.3mg	11mg per day for Men 19-50 years
Water	7.2% 267g	7.8% 289g	3700g per day for Men 19-50 years

SILK Black Cherry Soy Yogurt VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - SILK Black Cherry soy yogurt or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of SILK Black Cherry soy yogurt vs Canned Red Kidney Beans with Liquids:

• 300 calories of SILK Black Cherry soy yogurt have 20.3 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for SILK Black Cherry soy yogurt vs Canned Red Kidney Beans with Liquids:

• 300 calories of SILK Black Cherry soy yogurt have 5.6 times more Calcium than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Iron and 23.2 times more Sodium than SILK Black Cherry soy yogurt.
• Both SILK Black Cherry soy yogurt and Canned Red Kidney Beans with Liquids contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of SILK Black Cherry soy yogurt have 5.9 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 7.8 times more Fiber and 2.4 times more Protein than SILK Black Cherry soy yogurt.
• Both SILK Black Cherry soy yogurt and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of SILK Black Cherry soy yogurt provide inadequate amounts of Fiber