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

Weight per 500 calories

• Soymilk, original and vanilla, with added calcium, vitamins A and D: 1163g
• Boiled Winged Beans: 340g

Boiled Winged Beans have 3.4 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.

Discover which food has more nutrients per 500 calories - Soymilk, original and vanilla, with added calcium, vitamins A and D or Boiled Winged Beans?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Boiled Winged Beans	27%	34%	39%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Winged Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	8.77% 2.8g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	29% 4.96g	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	39% 51g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	6.1% 2.33g	NA	38g per day for Men 19-50 years
Protein	54% 30.2g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Winged Beans	Recommended Dietary Allowance
Vitamin A	71% 640μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	83.6% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	33.8% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	12.3% 0.16mg	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	8.5% 34μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	143% 1430mg	48.3% 483mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	292% 2.63mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	43.7% 184mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	177% 4.08mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	48.6% 26.7μg	18% 9.86μg	55μg per day for Men 19-50 years
Sodium	36.4% 547mg	2.95% 44.2mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.02mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	6.18% 229g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, With Added Calcium, Vitamins A And D VS Boiled Winged Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soymilk, original and vanilla, with added calcium, vitamins A and D or Boiled Winged Beans?

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

• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have more Vitamin A, 4.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Winged Beans.
• While 500 kcal of Boiled Winged Beans contain 3 times more Vitamin B1 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 500 calories of Boiled Winged Beans have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Boiled Winged Beans have insufficient amounts of Vitamin C in 500 calories.

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

• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 3 times more Calcium, 1.5 times more Potassium, 2.7 times more Selenium, 12.4 times more Sodium and 4.6 times more Water than Boiled Winged Beans.
• While 500 kcal of Boiled Winged Beans contain 1.4 times more Copper, 3 times more Iron, 5.7 times more Manganese and 1.6 times more Zinc 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 Boiled Winged Beans contain similar levels of Magnesium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 2.7 times more Omega 3 and 1.4 times more Omega 6 than Boiled Winged Beans.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Boiled Winged Beans offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 500 calories.