Comparing Nutrients in 500 calories California Red Kidney Beans VS Soy Cheese

Weight per 500 calories

• California Red Kidney Beans: 152g
• Soy Cheese: 331g

California Red Kidney Beans have 2.2 times more energy per 100g than Soy Cheese. It has high energy density when compared to other foods. Soybean, curd cheese having above average energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Soy Cheese?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soy Cheese	33%	48%	19%

Macro Nutrients

	California Red Kidney Beans	Soy Cheese	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	78.5% 13.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	7.3% 5.3g	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	99% 37.7g	0% 0g	38g per day for Men 19-50 years
Protein	66% 37g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soy Cheese	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.74% 6.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	10.3% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	18% 0.23mg	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	149% 597μg	18.2% 73μg	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	7.58% 6.8mg	0% 0mg	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	NA	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.7% 15.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soy Cheese	Recommended Dietary Allowance
Calcium	29.5% 295mg	62.3% 623mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	140% 1.26mg	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	177% 14mg	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	180% 755mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	128% 2.94mg	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	87.7% 614mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	101% 55.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	4.4% 66.2mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	51.8% 5.7mg	11mg per day for Men 19-50 years
Water	0.48% 18g	6.35% 235g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Soy Cheese Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Soy Cheese?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Soy Cheese:

• 500 calories of California Red Kidney Beans have more Vitamin B1, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 8.2 times more Vitamin B9 than Soy Cheese.
• While 500 kcal of Soybean, curd cheese contain 1.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• 500 calories of Soy Cheese have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw California Red Kidney Beans as well as Soybean, curd cheese have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Soy Cheese:

• 500 calories of California Red Kidney Beans have 1.3 times more Copper and 3.4 times more Potassium than Soy Cheese.
• While 500 kcal of Soybean, curd cheese contain 2.1 times more Calcium, 1.3 times more Iron, 3.1 times more Magnesium, 1.9 times more Manganese, 11.5 times more Selenium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soy Cheese contain similar levels of Phosphorus per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 4 times more Carbohydrate and more Fiber than Soy Cheese.
• While 500 kcal of Soybean, curd cheese contain 70.8 times more Fat, 71.1 times more Saturated Fat, 14 times more Omega 3 and 163.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Soy Cheese offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Soy Cheese provide inadequate amounts of Fiber