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

Weight per 300 calories

• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g
• Boiled Royal Red Kidney Beans: 244g

Boiled Royal Red Kidney Beans have 2.9 times more energy per unit of mass than Soymilk, original and vanilla, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.43% 0.41g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	41% 53.3g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	3.67% 1.4g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	32.4% 18g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	42.6% 384μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	19.5% 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	15.7% 62.8μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	247% 5.93μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.25% 2.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	86% 858mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	71% 0.64mg	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	36.6% 2.93mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	27% 0.62mg	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	43% 300mg	49.5% 346mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	27% 922mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	5.32% 2.93μg	55μg per day for Men 19-50 years
Sodium	22% 328mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	17% 630g	4.4% 163g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have more Vitamin A, 7.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Boiled Royal Red Kidney Beans.
• While 300 kcal of Boiled Royal Red Kidney Beans contain 2.9 times more Vitamin B9 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 8 times more Calcium, 1.8 times more Copper, 5.5 times more Selenium, 26.9 times more Sodium and 3.9 times more Water than Boiled Royal Red Kidney Beans.
• While 300 kcal of Boiled Royal Red Kidney Beans contain 2.3 times more Iron and 1.4 times more Manganese than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Boiled Royal Red Kidney Beans contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 24.7 times more Fat, 3.8 times more Omega 3 and 46.4 times more Omega 6 than Boiled Royal Red Kidney Beans.
• While 300 kcal of Boiled Royal Red Kidney Beans contain 1.6 times more Carbohydrate, 16.3 times more Fiber and 1.3 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Boiled Royal Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 300 calories of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6