Comparing Nutrients in 500 calories Soymilk, chocolate, with added calcium, vitamins A and D VS Boiled Kidney Beans

Weight per 500 calories

• Soymilk, chocolate, with added calcium, vitamins A and D: 794g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2 times more energy per unit of mass than Soymilk, chocolate, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Soymilk, chocolate, with added calcium, vitamins A and D or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.63g	2.5% 0.43g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	86% 62.4g	1.74% 1.26g	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	8.35% 3.17g	66.3% 25g	38g per day for Men 19-50 years
Protein	32% 18g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	61.7% 556μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	53% 317IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.82% 0.87mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	100% 1000mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	182% 1.63mg	94% 0.85mg	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	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	NA	73.6% 1.7mg	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	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	18.4% 679g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D vs Boiled Kidney Beans:

• Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 9.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12, 2.9 times more Vitamin C, more Vitamin D and 7.4 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.6 times more Vitamin B1, 5.9 times more Vitamin B9 and 1.4 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.

Comparing minerals per 500 calories for Soymilk, chocolate, with added calcium, vitamins A and D vs Boiled Kidney Beans:

• Soymilk, chocolate, with added calcium, vitamins A and D have 7.3 times more Calcium, 1.9 times more Copper, 8.8 times more Selenium, 106.8 times more Sodium and 2.6 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 500 calories:

• Soymilk, chocolate, with added calcium, vitamins A and D have 6.2 times more Fat, 6.6 times more Saturated Fat, 10.9 times more Omega 6 and 49.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.9 times more Fiber and 1.9 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.