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

Weight per 500 calories

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

Royal 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.

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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Royal 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	0.71% 0.68g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	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	68% 88.6g	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	100% 38g	13% 5g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Royal 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	49.4% 0.59mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 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	7.6% 6.84mg	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

	Royal Red Kidney Beans	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	20% 199mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	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	165% 13.2mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	73.3% 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	88% 617mg	207% 1450mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	69.7% 38.3μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.49% 18g	41.8% 1545g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Royal Red Kidney Beans have 2.3 times more Vitamin B6 and 4 times more Vitamin B9 than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain more Vitamin A, 9.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Royal Red Kidney Beans as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 500 calories.

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

• 500 calories of Royal Red Kidney Beans have 1.8 times more Iron than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 10.3 times more Calcium, 2.4 times more Phosphorus, 7.9 times more Selenium, 40.5 times more Sodium and 85.4 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Copper, Magnesium, Potassium and Zinc per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 1.5 times more Carbohydrate and 7.6 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 18.8 times more Fat, 3.5 times more Omega 3 and 42.7 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6