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

Weight per 300 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 10.2 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is high in comparison to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	42% 54.6g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	2.58% 1.87g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.06g	NA	g per day for Men 19-50 years
Fiber	12% 4.55g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	46.4% 26g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	58.8% 529μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	101% 30.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.8% 179μg	87.7% 351μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	420% 10μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.45% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74.2% 445IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.45% 1.4mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Red Kidney Beans	Recommended Dietary Allowance
Calcium	113% 1127mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	52.3% 4.2mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	43% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	1180% 531μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.6% 291mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	23% 847g	0.28% 10.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 2.6 times more Vitamin B1, 9.8 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin B12, more Vitamin D and 7.6 times more Vitamin E than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.3 times more Vitamin B3 and 2 times more Vitamin B9 than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Red Kidney Beans provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Red Kidney Beans have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 15.3 times more Calcium, 1.9 times more Manganese, 6.2 times more Selenium, 31.5 times more Sodium and 80.9 times more Water than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.4 times more Iron than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Red Kidney Beans contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 15.5 times more Fat and 1.3 times more Protein than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 3.4 times more Carbohydrate and 3 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Red Kidney Beans offer comparable quantities of Energy per 300 calories.