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

Weight per 500 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 11 times more energy per unit of mass than Soymilk, original and vanilla, light, with added calcium, vitamins A and D, which is high 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 California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.2% 13g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.48% 0.082g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	13% 5g	99% 37.7g	38g per day for Men 19-50 years
Protein	71% 39.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	California Red 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	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	205% 2050mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	NA	66% 1.5mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	69.7% 38.3μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	41.8% 1545g	0.48% 18g	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 California Red Kidney Beans:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, 10.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B6, 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 Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 500 kcal.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 6.9 times more Calcium, 2.4 times more Phosphorus, 7.9 times more Selenium, 48 times more Sodium and 86.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Iron 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 Raw California Red Kidney Beans have similar amounts of Copper, Magnesium, Potassium 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 33.9 times more Fat, 6.4 times more Omega 3 and 77 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Carbohydrate and 7.5 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 Raw California Red 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 Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.