Comparing Nutrients in 300 calories SILK Chai, soymilk VS Boiled California Red Kidney Beans

Weight per 300 calories

• SILK Chai, soymilk: 566g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 2.3 times more energy per unit of mass than SILK Chai, soymilk, which is average in comparison to other foods. SILK Chai, soymilk having low energy density.

Discover which food has more nutrients per 300 calories - SILK Chai, soymilk or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
SILK Chai, soymilk	18%	24%	58%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	SILK Chai, soymilk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.15g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	3.64% 1.17g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	45% 32.6g	NA	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	0% 0g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	25% 14g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	SILK Chai, soymilk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.4% 0.25mg	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	9.9% 39.6μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87.3% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.23% 2.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 187IU	0% 0IU	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

	SILK Chai, soymilk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	69.6% 696mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	NA	77.7% 0.7mg	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	31% 2.5mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	NA	33.5% 0.77mg	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	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	15.5% 232mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	13.4% 496g	4.38% 162g	3700g per day for Men 19-50 years

SILK Chai, Soymilk VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - SILK Chai, soymilk or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of SILK Chai, soymilk vs Boiled California Red Kidney Beans:

• 300 calories of SILK Chai, soymilk have 5.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 4.5 times more Vitamin B9 than SILK Chai, soymilk.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• Both SILK Chai, soymilk as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for SILK Chai, soymilk vs Boiled California Red Kidney Beans:

• 300 calories of SILK Chai, soymilk have 4.4 times more Calcium, 24 times more Sodium and 3.1 times more Water than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 2.9 times more Iron, more Magnesium and 1.5 times more Potassium than SILK Chai, soymilk.
• Both SILK Chai, soymilk and Boiled California Red Kidney Beans contain similar levels of Zinc per 300 calories.
• 300 calories of SILK Chai, soymilk lack sufficient amounts of Magnesium
• Both SILK Chai, soymilk as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of SILK Chai, soymilk have 37.4 times more Fat than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain more Fiber and 1.6 times more Protein than SILK Chai, soymilk.
• Both SILK Chai, soymilk and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of SILK Chai, soymilk provide inadequate amounts of Fiber