Comparing Nutrients in 500 calories SILK Light Plain, soymilk VS Canned Kidney Beans

Weight per 500 calories

• SILK Light Plain, soymilk: 1724g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 2.9 times more energy per unit of mass than SILK Light Plain, soymilk, which is average in comparison to other foods. SILK Light Plain, soymilk having very low energy density.

Discover which food has more nutrients per 500 calories - SILK Light Plain, soymilk or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
SILK Light Plain, soymilk	32%	24%	44%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	SILK Light Plain, soymilk	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.7g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	18% 6.9g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	76% 42.6g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	SILK Light Plain, soymilk	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	279% 3.62mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	43% 172μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	884% 21.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	141% 845IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Light Plain, soymilk	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	212% 2121mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	NA	89.3% 0.8mg	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	95% 7.6mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 1mg	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	NA	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	62.4% 2121mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	43.2% 1599g	12.6% 465g	3700g per day for Men 19-50 years

SILK Light Plain, Soymilk VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - SILK Light Plain, soymilk or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of SILK Light Plain, soymilk vs Canned Kidney Beans:

• 500 calories of SILK Light Plain, soymilk have 11.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Canned Kidney Beans.
• Both SILK Light Plain, soymilk and Canned Kidney Beans provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• Both SILK Light Plain, soymilk as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for SILK Light Plain, soymilk vs Canned Kidney Beans:

• 500 calories of SILK Light Plain, soymilk have 10.5 times more Calcium, 1.7 times more Magnesium, 1.5 times more Potassium, 7.4 times more Selenium, 1.6 times more Zinc and 3.4 times more Water than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 2.1 times more Sodium than SILK Light Plain, soymilk.
• Both SILK Light Plain, soymilk and Canned Kidney Beans contain similar levels of Iron per 500 calories.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of SILK Light Plain, soymilk have 4 times more Fat, 3.9 times more Sugars and 1.4 times more Protein than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 1.5 times more Carbohydrate and 3.7 times more Fiber than SILK Light Plain, soymilk.
• Both SILK Light Plain, soymilk and Canned Kidney Beans offer comparable quantities of Energy per 500 calories.