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Comparing Nutrients in 300 calories Soy CheeseVS California Red Kidney Beans

Weight per 300 calories

Soy Cheese
199g
California Red Kidney Beans
91g

Raw California Red Kidney Beans have 2.2 times more energy per unit of mass than Soybean, curd cheese, which is high in comparison to other foods. Soy Cheese having above average energy density.

Which food has more nutrients per 300 calories - Soy Cheese or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Soy Cheese
33%
48%
19%
California Red Kidney Beans
29%
1%
70%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
16.6%16g
Fat
0.23%0.23g
16 gvs0.23 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
7.28%2.33g
Saturated Fat
0.1%0.033g
2.33 gvs0.033 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
67%1.07g
Omega 3
4.77%0.076g
1.07 gvs0.076 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
47%8g
Omega 6
0.29%0.049g
8 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
10.5%13.7g
Carbohydrate
42%54.4g
13.7 gvs54.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
4.4%3.18g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.18 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
0%0g
Fiber
59.6%22.6g
0 gvs22.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
44.3%25g
Protein
39.6%22g
25 gvs22 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.44%3.97μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3.97 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
0%0mg
Vitamin B1
40%0.48mg
Thiamine
0 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
21.4%0.28mg
Vitamin B2
15.3%0.2mg
Riboflavin
0.28 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
6.2%0.99mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
0.99 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.6%0.23mg
Vitamin B5
14%0.71mg
Pantothenic acid
0.23 mgvs0.71 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
10.7%0.14mg
Vitamin B6
27.8%0.36mg
Pyridoxine
0.14 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
11%43.7μg
Vitamin B9
89.5%358μg
Folates and Folic Acid
43.7 μgvs358 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
4.55%4.1mg
Ascorbic acid
0 mgvs4.1 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
7.95%1.2mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.2 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
7.6%9.14μg
Vitamin K
NA
Phytomenadione or phylloquinone
9.14 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

37.4%374mg
Calcium
17.7%177mg
374 mgvs177 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
84%0.75mg
Copper
111%1mg
0.75 mgvs1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
139%11mg
Iron
106%8.5mg
11 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
108%453mg
Magnesium
34.6%145mg
453 mgvs145 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
76.8%1.77mg
Manganese
39.5%0.91mg
1.77 mgvs0.91 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
63%441mg
Phosphorus
52.6%368mg
441 mgvs368 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
11.6%395mg
Potassium
40%1355mg
395 mgvs1355 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
60.7%33.4μg
Selenium
5.3%2.9μg
33.4 μgvs2.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
2.65%39.7mg
Sodium
0.67%10mg
39.7 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
31%3.4mg
Zinc
21%2.3mg
3.4 mgvs2.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
3.8%141g
Water
0.29%10.7g
141 gvs10.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Soy Cheese vs California Red Kidney Beans:
Comparing minerals per 300 calories for Soy Cheese vs California Red Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: