Comparing Nutrients in 100 calories Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Boiled Kidney Beans

Weight per 100 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g
• Boiled Kidney Beans: 78.7g

Boiled All Types Kidney Beans have 3.8 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 100 calories - Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.06% 5.27g	14% 18g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	0.35% 0.25g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	4% 1.5g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	7.27% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.7% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.7μg	25.6% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	140% 3.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.05% 0.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24.7% 148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.15% 0.47mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	37.6% 376mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	19% 0.17mg	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	17.4% 1.4mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	14.7% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	7.63% 282g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Boiled Kidney Beans:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 3.7 times more Vitamin B1, 13.7 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin B12, more Vitamin D and 20 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Boiled Kidney Beans:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 13.6 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese, 6.8 times more Selenium, 142.4 times more Sodium, 1.2 times more Zinc and 5.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Iron than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 12.4 times more Fat, 10.9 times more Saturated Fat, 4.9 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Carbohydrate and 3.3 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.