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

Weight per 500 calories

• Red Kidney Beans: 148g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 1163g

Red Kidney Beans have 7.8 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has high energy density when compared to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Red Kidney Beans	Soymilk, original and vanilla, 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	1.62% 1.57g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	7.45% 2.4g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	44% 57.2g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	58.5% 42.4g	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	59.3% 22.6g	6.1% 2.33g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	27.7% 0.36mg	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	146% 585μg	26% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	412% 9.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	83.3% 500IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.08% 0.31mg	8.53% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	12.3% 123mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	213% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	31.3% 0.72mg	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	86% 602mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	48.6% 26.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	36.4% 547mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	27.5% 3.02mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	28.4% 1051g	3700g per day for Men 19-50 years

Red Kidney Beans VS Soymilk, Original And Vanilla, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

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

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

• 500 calories of Red Kidney Beans have 2.7 times more Vitamin B1, 1.6 times more Vitamin B6 and 5.6 times more Vitamin B9 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain more Vitamin A, 6.7 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12, more Vitamin D and 4.2 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Raw Red Kidney Beans as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E in 500 calories.

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

• 500 calories of Red Kidney Beans have 2 times more Iron, 2.3 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 11.6 times more Calcium, 1.8 times more Copper, 5.6 times more Selenium, 30.7 times more Sodium and 60.3 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Magnesium per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 1.6 times more Carbohydrate and 9.7 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 10.9 times more Fat, 1.6 times more Omega 3, 20.1 times more Omega 6 and 13.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber