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

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Boiled Red Kidney Beans: 236g

Boiled Red Kidney Beans have 4.2 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.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Boiled 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	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	41.4% 54g	130g per day for Men 19-50 years
Sugars	36% 26g	1.04% 0.76g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	42.5% 24g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Boiled 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	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	16.5% 20μg	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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	123% 1230mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	63.5% 0.57mg	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	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	49% 1.13mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	25% 927g	4.27% 158g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, 14.7 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.8 times more Vitamin B6 and 3.4 times more Vitamin B9 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 Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin K per 300 calories.
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E in 300 calories.

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

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 18.6 times more Calcium, 1.5 times more Copper, 1.4 times more Magnesium, 2.6 times more Phosphorus, 1.2 times more Potassium, 8.1 times more Selenium, 101.6 times more Sodium and 5.9 times more Water than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.6 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 Red Kidney Beans contain similar levels of Zinc per 300 calories.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 6.5 times more Fat, 1.2 times more Omega 3, 15 times more Omega 6 and 34.5 times more Sugars than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.5 times more Carbohydrate and 5.8 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 Red Kidney Beans offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6