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

Weight per 500 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 4.2 times more energy per unit of mass than Soymilk, original and vanilla, light, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Soymilk, original and vanilla, light, 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	13.2% 13g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	45% 58.5g	69% 89.8g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	13% 5g	66.3% 25g	38g per day for Men 19-50 years
Protein	71% 39.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	113% 1017μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	37.5% 150μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	694% 16.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	131% 783IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.7μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	205% 2050mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	89.6% 7.17mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	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	207% 1450mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	69.7% 38.3μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	41.8% 1545g	7.12% 264g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, 14.7 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12, more Vitamin D and 8.5 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin K per 500 kcal.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 14.9 times more Calcium, 1.7 times more Copper, 1.5 times more Magnesium, 2.7 times more Phosphorus, 1.2 times more Potassium, 8.9 times more Selenium, 203.2 times more Sodium and 5.9 times more Water than Boiled All Types Kidney Beans.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Boiled All Types Kidney Beans have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 6.5 times more Fat, 1.2 times more Omega 3, 14.8 times more Omega 6 and 34.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Carbohydrate and 5 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Boiled All Types Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
• Both Soymilk, original and vanilla, light, 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.