Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Chocolate Soymilk

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Chocolate Soymilk: 794g

Boiled Red Kidney Beans have 2 times more energy per 100g than Chocolate Soymilk. It has average energy density when compared to other foods. Unfortified Chocolate Soymilk having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Chocolate Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Boiled Red Kidney Beans	Chocolate Soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	27.3% 4.63g	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	60.7% 79g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	86% 62.4g	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	76.7% 29g	8.35% 3.17g	38g per day for Men 19-50 years
Protein	61% 34g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	47% 0.61mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	231% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.25% 4.72mg	15% 13.5mg	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	0.79% 0.12mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	11% 110mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	182% 1.63mg	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	145% 11.6mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	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	80% 559mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	7.12% 264g	18.4% 679g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Chocolate Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Chocolate Soymilk?

Lets compare vitamin content per 500 calories of Boiled Red Kidney Beans vs Chocolate Soymilk:

• 500 calories of Boiled Red Kidney Beans have 3.6 times more Vitamin B1, 1.2 times more Vitamin B5, 5.9 times more Vitamin B9 and 1.4 times more Vitamin K than Chocolate Soymilk.
• While 500 kcal of Unfortified Chocolate Soymilk contain 9.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12 and 2.9 times more Vitamin C than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C
• Both Boiled Red Kidney Beans as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Red Kidney Beans vs Chocolate Soymilk:

• 500 calories of Boiled Red Kidney Beans have 3 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Chocolate Soymilk.
• While 500 kcal of Unfortified Chocolate Soymilk contain 1.8 times more Calcium, 1.7 times more Copper, 8.1 times more Selenium, 53.4 times more Sodium and 2.6 times more Water than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 9.2 times more Fiber and 1.9 times more Protein than Chocolate Soymilk.
• While 500 kcal of Unfortified Chocolate Soymilk contain 6.2 times more Fat, 11 times more Omega 6 and 49.5 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Chocolate Soymilk offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Chocolate Soymilk provide inadequate amounts of Fiber