Comparing Nutrients in 300 calories SILK Coffee, soymilk VS Boiled Kidney Beans

Weight per 300 calories

• SILK Coffee, soymilk: 484g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2 times more energy per unit of mass than SILK Coffee, soymilk, which is average in comparison to other foods. SILK Coffee, soymilk having low energy density.

Which food has more nutrients per 300 calories - SILK Coffee, soymilk or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
SILK Coffee, soymilk	13%	21%	66%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	SILK Coffee, soymilk	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 6.97g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	41.4% 54g	130g per day for Men 19-50 years
Sugars	63.2% 46g	1.04% 0.76g	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	39.8% 15g	38g per day for Men 19-50 years
Protein	17.8% 9.97g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	SILK Coffee, soymilk	Boiled 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	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22% 0.28mg	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	8.47% 34μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	74.6% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Coffee, soymilk	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	59.5% 595mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	NA	56.7% 0.51mg	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	0% 0mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	11% 414g	4.27% 158g	3700g per day for Men 19-50 years

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

• SILK Coffee, soymilk has 7.4 times more Vitamin B2 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.1 times more Vitamin B9 and more Vitamin C than SILK Coffee, soymilk.

Comparing minerals per 300 calories for SILK Coffee, soymilk vs Boiled Kidney Beans:

• SILK Coffee, soymilk has 7.2 times more Calcium, 84 times more Sodium and 2.6 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Iron, more Magnesium, 1.5 times more Potassium, more Selenium and 1.3 times more Zinc than SILK Coffee, soymilk.

Comparison of macro-nutrients per 300 calories:

• SILK Coffee, soymilk has 5.9 times more Fat, 5.8 times more Saturated Fat and 60.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Fiber and 2.1 times more Protein than SILK Coffee, soymilk.
• Both SILK Coffee, soymilk and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both SILK Coffee, soymilk as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.