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

Weight per 500 calories

• Soymilk, original and vanilla, with added calcium, vitamins A and D: 1163g
• Canned Kidney Beans: 595g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.2g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	15% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	6.1% 2.33g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	54% 30.2g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	71% 640μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	34% 0.44mg	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	26% 105μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	412% 9.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	83.3% 500IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.53% 1.28mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	143% 1430mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	89.3% 0.8mg	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	61% 4.9mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	43.5% 1mg	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	71.4% 500mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	48.6% 26.7μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	36.4% 547mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.02mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	12.6% 465g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 7 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12, more Vitamin D, 10.7 times more Vitamin E and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Vitamin B1, 2 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 7.1 times more Calcium, 2.4 times more Copper, 5 times more Selenium and 2.3 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Iron, 1.4 times more Manganese and 3.2 times more Sodium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Canned All Types Kidney Beans have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 4.8 times more Fat, 2.8 times more Saturated Fat, 1.8 times more Omega 3, 10.8 times more Omega 6 and 3.9 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Carbohydrate and 11 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.