Comparing Nutrients in 500 calories Soymilk (All flavors), lowfat, with added calcium, vitamins A and D VS Boiled California Red Kidney Beans

Weight per 500 calories

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 1163g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 2.9 times more energy per unit of mass than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk (All flavors), lowfat, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 500 calories - Soymilk (All flavors), lowfat, with added calcium, vitamins A and D or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	69.5% 90g	130g per day for Men 19-50 years
Sugars	56% 40.7g	NA	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	24.5% 9.3g	99% 37.5g	38g per day for Men 19-50 years
Protein	34.3% 19g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	80% 721μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.3% 0.42mg	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	NA	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.38% 4.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	79.5% 477IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	95% 953mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	NA	129% 1.17mg	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	64% 5.1mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	NA	46% 194mg	420mg per day for Men 19-50 years
Manganese	NA	55.8% 1.3mg	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	103% 721mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	28.2% 1045g	7.3% 270g	3700g per day for Men 19-50 years

Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soymilk (All flavors), lowfat, with added calcium, vitamins A and D or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Boiled California Red Kidney Beans:

• 500 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have more Vitamin A and more Vitamin D than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Boiled California Red Kidney Beans:

• 500 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 3.6 times more Calcium, 1.3 times more Phosphorus, 26.7 times more Sodium and 3.9 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 2.3 times more Iron and 2.3 times more Potassium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled California Red Kidney Beans contain 4 times more Fiber and 1.9 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.