Comparing Nutrients in 300 calories Soymilk VS California Red Kidney Beans

Weight per 300 calories

• Soymilk: 556g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 6.1 times more energy per unit of mass than Soymilk Unfortified, which is high in comparison to other foods. Soymilk having low energy density.

Which food has more nutrients per 300 calories - Soymilk or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soymilk	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	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	27% 35g	42% 54.4g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	8.77% 3.33g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	32.4% 18g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Soymilk	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	25% 100μg	89.5% 358μg	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	4.55% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.07% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	44.4% 3.56mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	41.3% 289mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	48.5% 26.7μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	13.2% 489g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soymilk vs California Red Kidney Beans:

• Soymilk Unfortified has 1.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.9 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 3.6 times more Vitamin B9 and more Vitamin C than Soymilk Unfortified.
• Both Soymilk Unfortified and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.
• Both Soymilk Unfortified as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soymilk vs California Red Kidney Beans:

• Soymilk Unfortified has 1.4 times more Manganese, 9.2 times more Selenium, 28.3 times more Sodium and 45.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 1.3 times more Phosphorus, 2.1 times more Potassium and 3.5 times more Zinc than Soymilk Unfortified.
• Both Soymilk Unfortified and Raw California Red Kidney Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk Unfortified has 42.8 times more Fat, 34.8 times more Saturated Fat, 5.5 times more Omega 3 and 66.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Carbohydrate and 6.8 times more Fiber than Soymilk Unfortified.
• Both Soymilk Unfortified and Raw California Red Kidney Beans have similar amounts of Energy and Protein per 300 kcal.
• Both Soymilk Unfortified as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.