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

Weight per 300 calories

• SILK Very Vanilla, soymilk: 566g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.4 times more energy per unit of mass than SILK Very Vanilla, soymilk, which is average in comparison to other foods. SILK Very Vanilla, soymilk having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
SILK Very Vanilla, soymilk	18%	27%	55%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	SILK Very Vanilla, soymilk	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.63% 9.34g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.64% 1.17g	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	34% 44.3g	41.4% 54g	130g per day for Men 19-50 years
Sugars	51.4% 37.2g	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	5.96% 2.26g	39.8% 15g	38g per day for Men 19-50 years
Protein	25% 14g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	SILK Very Vanilla, 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	91% 1.2mg	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	14% 56.6μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	290% 6.96μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54% 48.7mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	46.2% 277IU	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 Very Vanilla, soymilk	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	81.5% 815mg	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	31% 2.5mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	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	20.5% 696mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	22% 328mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	13.4% 495g	4.27% 158g	3700g per day for Men 19-50 years

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

• SILK Very Vanilla, soymilk has 8.7 times more Vitamin B2, more Vitamin B12, 17.2 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.4 times more Vitamin B9 than SILK Very Vanilla, soymilk.

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

• SILK Very Vanilla, soymilk has 9.9 times more Calcium, 5 times more Selenium, 139 times more Sodium, 1.5 times more Zinc and 3.1 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Iron and 1.4 times more Potassium than SILK Very Vanilla, soymilk.
• Both SILK Very Vanilla, soymilk and Boiled All Types Kidney Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• SILK Very Vanilla, soymilk has 7.9 times more Fat, 6.8 times more Saturated Fat and 49.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Fiber and 1.5 times more Protein than SILK Very Vanilla, soymilk.
• Both SILK Very Vanilla, soymilk and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both SILK Very Vanilla, soymilk as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.