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

Weight per 300 calories

• Defatted Soy Meal: 89g
• Canned Red Kidney Beans with Liquids: 370g

Defatted Soy Meal has 4.2 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Defatted Soy Meal or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Defatted Soy Meal	54%	6%	40%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Defatted Soy Meal	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	2.2% 2.13g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	6.84% 0.11g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	24.6% 32g	42.3% 55g	130g per day for Men 19-50 years
Sugars	NA	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	NA	42% 16g	38g per day for Men 19-50 years
Protein	78.2% 43.8g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Defatted Soy Meal	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.76mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	67.4% 270μg	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 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

	Defatted Soy Meal	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	21.7% 217mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	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	152% 12mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	65% 272mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	89% 624mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	65% 2217mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	5.34% 2.94μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.67mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.18g	7.8% 289g	3700g per day for Men 19-50 years

Defatted Soy Meal VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Defatted Soy Meal or Canned Red Kidney Beans with Liquids?

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

• 300 calories of Defatted Soy Meal have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• Both Defatted Soy Meal and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Defatted Soy Meal as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Defatted Soy Meal have 2 times more Calcium, 3.3 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 3.1 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Selenium, 355 times more Sodium and 46.7 times more Water than Raw Defatted Soy Meal.
• 300 calories of Defatted Soy Meal lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Defatted Soy Meal have 2.3 times more Protein than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.7 times more Omega 3 and 1.7 times more Carbohydrate than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 300 calories.
• Both Raw Defatted Soy Meal as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.