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

Weight per 300 calories

• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g
• Boiled Winged Beans: 204g

Boiled Winged Beans have 3.4 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 Winged Beans?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Boiled Winged Beans	27%	34%	39%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Winged Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	17.5% 2.97g	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	23.5% 30.5g	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	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Winged 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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	6.37% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	7.38% 0.096mg	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	5.1% 20.4μg	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	0% 0mg	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 Winged Beans	Recommended Dietary Allowance
Calcium	86% 858mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	175% 1.58mg	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	110% 8.84mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	26.2% 110mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	106% 2.45mg	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	44.6% 312mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	10.8% 5.9μg	55μg per day for Men 19-50 years
Sodium	22% 328mg	1.77% 26.5mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	17% 630g	3.7% 137g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, With Added Calcium, Vitamins A And D VS Boiled Winged 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 Winged Beans?

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

• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have more Vitamin A, 4.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Winged Beans.
• While 300 kcal of Boiled Winged Beans contain 3 times more Vitamin B1 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 300 calories of Boiled Winged Beans have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Boiled Winged 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 Winged Beans:

• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 3 times more Calcium, 1.5 times more Potassium, 2.7 times more Selenium, 12.4 times more Sodium and 4.6 times more Water than Boiled Winged Beans.
• While 300 kcal of Boiled Winged Beans contain 1.4 times more Copper, 3 times more Iron, 5.7 times more Manganese and 1.6 times more Zinc 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 Winged Beans contain similar levels of Magnesium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 2.7 times more Omega 3 and 1.4 times more Omega 6 than Boiled Winged Beans.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Boiled Winged Beans offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 300 calories.