Comparing Nutrients in 500 calories Boiled Kidney Beans VS SILK Vanilla, soymilk

Weight per 500 calories

• Boiled Kidney Beans: 394g
• SILK Vanilla, soymilk: 1220g

Boiled Kidney Beans have 3.1 times more energy per 100g than SILK Vanilla, soymilk. It has average energy density when compared to other foods. SILK Vanilla, soymilk having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or SILK Vanilla, soymilk?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
SILK Vanilla, soymilk	25%	33%	42%

Macro Nutrients

	Boiled Kidney Beans	SILK Vanilla, soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	7.85% 2.5g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	38.6% 50.2g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	48.4% 35g	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	66.3% 25g	13% 4.88g	38g per day for Men 19-50 years
Protein	61% 34g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	SILK Vanilla, soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	NA	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	128% 512μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	625% 15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.25% 4.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 598IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	SILK Vanilla, soymilk	Recommended Dietary Allowance
Calcium	13.8% 138mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	NA	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	109% 8.74mg	67% 5.37mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	46.5% 195mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	NA	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	77.6% 543mg	NA	700mg per day for Men 19-50 years
Potassium	47% 1594mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	31.7% 476mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	7.12% 264g	30% 1114g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS SILK Vanilla, Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or SILK Vanilla, soymilk?

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs SILK Vanilla, soymilk:

• 500 calories of Boiled Kidney Beans have 4.2 times more Vitamin B9 than SILK Vanilla, soymilk.
• While 500 kcal of SILK Vanilla, soymilk contain 11.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled All Types Kidney Beans.
• 500 calories of Boiled Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• Both Boiled All Types Kidney Beans as well as SILK Vanilla, soymilk have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Boiled Kidney Beans vs SILK Vanilla, soymilk:

• 500 calories of Boiled Kidney Beans have 1.6 times more Iron and 1.3 times more Zinc than SILK Vanilla, soymilk.
• While 500 kcal of SILK Vanilla, soymilk contain 10.9 times more Calcium, 6.5 times more Selenium, 120.8 times more Sodium and 4.2 times more Water than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and SILK Vanilla, soymilk contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Boiled Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kidney Beans have 1.8 times more Carbohydrate and 5.2 times more Fiber than SILK Vanilla, soymilk.
• While 500 kcal of SILK Vanilla, soymilk contain 8.9 times more Fat and 27.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and SILK Vanilla, soymilk offer comparable quantities of Energy and Protein per 500 calories.