Comparing Nutrients in 300 calories Defatted Soy Meal VS Canned Kidney Beans

Weight per 300 calories

• Defatted Soy Meal: 89g
• Canned Kidney Beans: 357g

Defatted Soy Meal has 4 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Defatted Soy Meal or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Defatted Soy Meal	54%	6%	40%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Defatted Soy Meal	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	6.84% 0.11g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	40% 51.8g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	NA	40.4% 15.4g	38g per day for Men 19-50 years
Protein	78.2% 43.8g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Defatted Soy Meal	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.76mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	20.3% 0.26mg	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	67.4% 270μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Soy Meal	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	21.7% 217mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	53.6% 0.48mg	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	152% 12mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	65% 272mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	26% 0.6mg	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	89% 624mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	65% 2217mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	5.34% 2.94μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.67mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.17% 6.18g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Defatted Soy Meal vs Canned Kidney Beans:

• Raw Defatted Soy Meal has 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B3, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Raw Defatted Soy Meal.
• Both Raw Defatted Soy Meal as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Defatted Soy Meal vs Canned Kidney Beans:

• Raw Defatted Soy Meal has 1.8 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 2.8 times more Magnesium, 5.6 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium and 2.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 395.8 times more Sodium and 45.1 times more Water than Raw Defatted Soy Meal.
• Both Raw Defatted Soy Meal and Canned All Types Kidney Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Defatted Soy Meal has 2.2 times more Omega 6 and 2.3 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Omega 3 and 1.6 times more Carbohydrate than Raw Defatted Soy Meal.
• Both Raw Defatted Soy Meal and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Defatted Soy Meal as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.