Comparing Nutrients in 500 calories California Red Kidney Beans VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 500 calories

• California Red Kidney Beans: 152g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g

California Red Kidney Beans have 11 times more energy per 100g than Soymilk, original and vanilla, light, with added calcium, vitamins A and D. It has high energy density when compared to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	California Red Kidney Beans	Soymilk, original and vanilla, light, 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	0.39% 0.38g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	37% 6.3g	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	45% 58.5g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	13% 5g	38g per day for Men 19-50 years
Protein	66% 37g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	113% 1017μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	20.5% 0.27mg	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	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	694% 16.7μg	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	131% 783IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.2% 26.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	29.5% 295mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	159% 1.43mg	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	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	207% 1450mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	69.7% 38.3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.48% 18g	41.8% 1545g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B1, 2.3 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain more Vitamin A, 10.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Raw California Red Kidney Beans have 2 times more Iron than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 6.9 times more Calcium, 2.4 times more Phosphorus, 7.9 times more Selenium, 48 times more Sodium and 86.8 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Copper, Magnesium, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 1.5 times more Carbohydrate and 7.5 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 33.9 times more Fat, 6.4 times more Omega 3 and 77 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 500 kcal.
• Both Raw California Red Kidney Beans as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.