Comparing Nutrients in 500 calories Chocolate Soymilk VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Chocolate Soymilk: 794g
• Canned Red Kidney Beans with Liquids: 617g

Canned Red Kidney Beans Solids and Liquids have 1.3 times more energy per unit of mass than Unfortified Chocolate Soymilk, which is average in comparison to other foods. Chocolate Soymilk having low energy density.

Discover which food has more nutrients per 500 calories - Chocolate Soymilk or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Chocolate Soymilk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.63g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	70.4% 92g	130g per day for Men 19-50 years
Sugars	86% 62.4g	15.8% 11.4g	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	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	% 11.4g	g per day for Men 19-50 years
Fiber	8.35% 3.17g	70% 26.5g	38g per day for Men 19-50 years
Protein	32% 18g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	38% 0.49mg	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	22% 87.3μg	35.5% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	231% 5.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	5.5% 4.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	20% 198mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	182% 1.63mg	101% 0.91mg	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	47.6% 3.8mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	78% 1.8mg	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	58% 405mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	18.4% 679g	13% 481g	3700g per day for Men 19-50 years

Chocolate Soymilk VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chocolate Soymilk or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Chocolate Soymilk vs Canned Red Kidney Beans with Liquids:

• 500 calories of Chocolate Soymilk have 5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B6, more Vitamin B12 and 2.7 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.7 times more Vitamin B1 and 1.6 times more Vitamin B9 than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B5 and Vitamin K per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin C
• Both Unfortified Chocolate Soymilk as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Chocolate Soymilk vs Canned Red Kidney Beans with Liquids:

• 500 calories of Chocolate Soymilk have 1.8 times more Copper, 5.6 times more Selenium and 1.4 times more Water than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium, 3.8 times more Sodium and 1.4 times more Zinc than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Canned Red Kidney Beans with Liquids contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chocolate Soymilk have 5.5 times more Fat, 1.9 times more Omega 3, 9 times more Omega 6 and 5.5 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 8.4 times more Fiber and 1.8 times more Protein than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Chocolate Soymilk provide inadequate amounts of Fiber
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6