Comparing Nutrients in 300 calories Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Boiled California Red Kidney Beans

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 4.1 times more energy per unit of mass than Soymilk, original and vanilla, light, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soymilk, original and vanilla, light, 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	7.94% 7.7g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	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	27% 35g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	36% 26g	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	7.9% 3g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	42.5% 24g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	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	12.3% 0.16mg	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	22.5% 90μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	417% 10μg	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	78.3% 470IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	123% 1230mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	53.8% 4.3mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	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	124% 870mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25% 927g	4.38% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Boiled California Red Kidney Beans:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, 13.4 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Boiled California Red Kidney Beans:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 7.7 times more Calcium, 1.2 times more Copper, 1.3 times more Magnesium, 2.6 times more Phosphorus, 7.9 times more Selenium, 49.6 times more Sodium and 5.7 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Iron than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Boiled California Red Kidney Beans have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 35.4 times more Fat, 6.3 times more Omega 3 and 78.1 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Carbohydrate and 7.5 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Boiled California Red Kidney Beans have similar amounts of Energy and Protein per 300 kcal.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.