Comparing Nutrients in 300 calories Soymilk (All flavors), lowfat, with added calcium, vitamins A and D VS Boiled California Red Kidney Beans

Weight per 300 calories

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 698g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 2.9 times more energy per unit of mass than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk (All flavors), lowfat, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Soymilk (All flavors), lowfat, with added calcium, vitamins A and D or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50.2g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	NA	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	14.7% 5.6g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	48% 433μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.4% 0.25mg	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	NA	44.8% 179μg	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	3.23% 2.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	47.7% 286IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	57.2% 572mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	NA	77.7% 0.7mg	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	38.4% 3.07mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	NA	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	NA	33.5% 0.77mg	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	61.8% 433mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	NA	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	17.2% 258mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	NA	19% 2.1mg	11mg per day for Men 19-50 years
Water	17% 627g	4.38% 162g	3700g per day for Men 19-50 years

Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Soymilk (All flavors), lowfat, with added calcium, vitamins A and D or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Boiled California Red Kidney Beans:

• 300 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have more Vitamin A and more Vitamin D than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Boiled California Red Kidney Beans:

• 300 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 3.6 times more Calcium, 1.3 times more Phosphorus, 26.7 times more Sodium and 3.9 times more Water than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 2.3 times more Iron and 2.3 times more Potassium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled California Red Kidney Beans contain 4 times more Fiber and 1.9 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.