Comparing Nutrients in 500 calories Canned Kidney Beans VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 500 calories

• Canned Kidney Beans: 595g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g

Canned Kidney Beans have 2.5 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Canned Kidney Beans	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	NA	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	15% 11g	8.57% 6.2g	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	0% 0g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 11g	% 8.44g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	20% 7.58g	38g per day for Men 19-50 years
Protein	55.5% 31g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	98% 882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	241% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	169% 50.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	701% 17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	124% 742IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	15.8% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	20.2% 202mg	188% 1879mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	138% 1.24mg	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	87% 6.96mg	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	137% 3.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1966% 885μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	76.5% 536mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	37.4% 561mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	12.6% 465g	38% 1411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Canned All Types Kidney Beans have more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.4 times more Vitamin B1, 10.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 19.9 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Canned All Types Kidney Beans have 3.1 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 9.3 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 3.2 times more Manganese, 1.3 times more Potassium, 5.5 times more Selenium, 1.7 times more Zinc and 3 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 3.3 times more Carbohydrate, 1.8 times more Sugars and 3.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 6.8 times more Fat, 3.7 times more Saturated Fat and 1.4 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Energy per 500 kcal.
• Both Canned All Types Kidney Beans as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.