Comparing Nutrients in 300 calories Enhanced SoymilkVS Canned Kidney Beans

Weight per 300 calories

Enhanced Soymilk

667g

Canned Kidney Beans

357g

Canned All Types Kidney Beans have 1.9 times more energy per unit of mass than Enhanced Soymilk, which is average in comparison to other foods. Enhanced Soymilk having low energy density.

Which food has more nutrients per 300 calories - Enhanced Soymilk or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Enhanced Soymilk

27%

41%

32%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Enhanced Soymilkvs Canned Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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13.7%13.3g

Fat

2.2%2.14g

13.3 gvs2.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.3%1.37g

Saturated Fat

1.57%0.5g

1.37 gvs0.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

18.3%0.29g

NA gvs0.29 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

2.23%0.38g

NA gvs0.38 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.7%23g

Carbohydrate

40%51.8g

23 gvs51.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.3%17g

Sugars

9.1%6.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17 gvs6.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%6.6g

NA gvs6.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7%2.67g

Fiber

40.4%15.4g

2.67 gvs15.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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35%19.6g

Protein

33.3%18.6g

19.6 gvs18.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Enhanced Soymilkvs Canned Kidney Beans

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.4%0.41mg

Vitamin B1

34.5%0.41mg

Thiamine

0.41 mgvs0.41 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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102%1.33mg

Vitamin B2

14%0.18mg

Riboflavin

1.33 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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137%22mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

22 mgvs1.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

9.86%0.49mg

Pantothenic acid

NA mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.55mg

Vitamin B6

20.3%0.26mg

Pyridoxine

1.55 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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53.3%213μg

Vitamin B9

32%129μg

Folates and Folic Acid

213 μgvs129 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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300%7.2μg

Vitamin B12

0%0μg

Cobalamin

7.2 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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53.3%48mg

Vitamin C

4.76%4.3mg

Ascorbic acid

48 mgvs4.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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52.2%313IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

313 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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112%17mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

17 mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

NA μgvs14.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Enhanced Soymilkvs Canned Kidney Beans

93%933mg

Calcium

12%121mg

933 mgvs121 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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91%0.82mg

Copper

53.6%0.48mg

0.82 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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41%3.27mg

Iron

52.2%4.18mg

3.27 mgvs4.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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Magnesium

23%96mg

NA mgvs96 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

26%0.6mg

NA mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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Phosphorus

46%321mg

NA mgvs321 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.6%940mg

Potassium

25%846mg

940 mgvs846 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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28%15.3μg

Selenium

5.84%3.2μg

15.3 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22.2%333mg

Sodium

70.5%1057mg

333 mgvs1057 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.5%1.6mg

Zinc

15%1.64mg

1.6 mgvs1.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16.4%607g

Water

7.53%279g

607 gvs279 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Enhanced Soymilk vs Canned Kidney Beans:

Enhanced Soymilk has 7.3 times more Vitamin B2, 15 times more Vitamin B3, 5.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 11.2 times more Vitamin C, more Vitamin D and 235.2 times more Vitamin E than Canned All Types Kidney Beans.
Both Enhanced Soymilk and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Enhanced Soymilk vs Canned Kidney Beans:

Enhanced Soymilk has 7.7 times more Calcium, 1.7 times more Copper, 4.8 times more Selenium and 2.2 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Iron and 3.2 times more Sodium than Enhanced Soymilk.
Both Enhanced Soymilk and Canned All Types Kidney Beans have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Enhanced Soymilk has 6.2 times more Fat, 2.7 times more Saturated Fat and 2.6 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.3 times more Carbohydrate and 5.8 times more Fiber than Enhanced Soymilk.
Both Enhanced Soymilk and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 300 kcal.
Both Enhanced Soymilk as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enhanced SoymilkVS Soymilk, original and vanilla, light, with added calcium, vitamins A and DCanned Kidney BeansVS Soymilk, original and vanilla, light, with added calcium, vitamins A and DEnhanced SoymilkVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Enhanced SoymilkVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Enhanced Soymilk or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: