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

Weight per 500 calories

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 1163g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 7.8 times more energy per unit of mass than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D, which is high 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 Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	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	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	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	70% 91g	130g per day for Men 19-50 years
Sugars	56% 40.7g	4.3% 3.1g	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	59.3% 22.6g	38g per day for Men 19-50 years
Protein	34.3% 19g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Red Kidney Beans	Recommended Dietary Allowance
Calcium	95% 953mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	NA	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	NA	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	NA	71.7% 1.65mg	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	86% 602mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	NA	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	NA	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	28.2% 1045g	0.47% 17.4g	3700g per day for Men 19-50 years

Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D VS 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 Red Kidney Beans?

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

• 500 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 7.7 times more Calcium, 24.2 times more Sodium and 60 times more Water than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.9 times more Iron and 2.7 times more Potassium 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 Red Kidney Beans contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 13.1 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.4 times more Fiber and 1.7 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 Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.