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

Weight per 300 calories

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1071g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 11.8 times more energy per unit of mass than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D, which is high in comparison to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	42% 54.4g	130g per day for Men 19-50 years
Sugars	54% 39g	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	5.64% 2.14g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	72.6% 654μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	27.8% 0.36mg	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	18.8% 75μg	89.5% 358μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	103% 2.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.55% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.2% 439IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	124% 1243mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	111% 1mg	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	47% 3.75mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	NA	39.5% 0.91mg	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	133% 932mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	27% 993g	0.29% 10.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have more Vitamin A, 9.4 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B12 and more Vitamin D than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 2 times more Vitamin B1, 1.4 times more Vitamin B6 and 4.8 times more Vitamin B9 than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 7 times more Calcium, 1.3 times more Copper, 2.5 times more Phosphorus, 6.6 times more Selenium, 61.1 times more Sodium and 93 times more Water than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 2.3 times more Iron, 1.4 times more Magnesium and 2.2 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and California Red Kidney Beans contain similar levels of Potassium per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw California Red Kidney Beans contain 10.6 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.