Comparing Nutrients in 500 calories Boiled Kidney BeansVS Soy Cheese

Weight per 500 calories

Boiled Kidney Beans

394g

Soy Cheese

331g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Soy Cheese?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Soy Cheese

33%

48%

19%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Soy Cheese

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.03%1.97g

Fat

27.7%27g

1.97 gvs27 g

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

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0.9%0.29g

Saturated Fat

12%3.9g

0.29 gvs3.9 g

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

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42%0.67g

Omega 3

112%1.8g

0.67 gvs1.8 g

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

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2.5%0.43g

Omega 6

78.5%13.4g

0.43 gvs13.4 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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69%89.8g

Carbohydrate

17.6%23g

89.8 gvs23 g

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

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1.74%1.26g

Sugars

7.3%5.3g

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

1.26 gvs5.3 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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66.3%25g

Fiber

0%0g

25 gvs0 g

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

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61%34g

Protein

74%41.4g

34 gvs41.4 g

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

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Vitamins

Boiled Kidney Beansvs Soy Cheese

0%0μg

Vitamin A

0.74%6.62μg

RAE, retinol activity equivalents

0 μgvs6.62 μg

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

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52.5%0.63mg

Vitamin B1

0%0mg

Thiamine

0.63 mgvs0 mg

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

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17.6%0.23mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.23 mgvs0.46 mg

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

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14.2%2.28mg

Vitamin B3

10.3%1.66mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs1.66 mg

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

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17.3%0.87mg

Vitamin B5

7.7%0.38mg

Pantothenic acid

0.87 mgvs0.38 mg

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

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36.3%0.47mg

Vitamin B6

18%0.23mg

Pyridoxine

0.47 mgvs0.23 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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128%512μg

Vitamin B9

18.2%73μg

Folates and Folic Acid

512 μgvs73 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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5.25%4.72mg

Vitamin C

0%0mg

Ascorbic acid

4.72 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.79%0.12mg

Vitamin E

13.2%2mg

Tocopherols and Tocotrienols

0.12 mgvs2 mg

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

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27.6%33μg

Vitamin K

12.7%15.2μg

Phytomenadione or phylloquinone

33 μgvs15.2 μg

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

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Minerals

Boiled Kidney Beansvs Soy Cheese

13.8%138mg

Calcium

62.3%623mg

138 mgvs623 mg

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

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94%0.85mg

Copper

140%1.26mg

0.85 mgvs1.26 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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109%8.74mg

Iron

232%18.5mg

8.74 mgvs18.5 mg

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

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39.4%165mg

Magnesium

180%755mg

165 mgvs755 mg

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

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73.6%1.7mg

Manganese

128%2.94mg

1.7 mgvs2.94 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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77.6%543mg

Phosphorus

105%735mg

543 mgvs735 mg

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

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47%1594mg

Potassium

19.4%659mg

1594 mgvs659 mg

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

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7.87%4.33μg

Selenium

101%55.6μg

4.33 μgvs55.6 μg

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

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0.26%3.94mg

Sodium

4.4%66.2mg

3.94 mgvs66.2 mg

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

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35.8%3.94mg

Zinc

51.8%5.7mg

3.94 mgvs5.7 mg

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

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7.12%264g

Water

6.35%235g

264 gvs235 g

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

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Soy Cheese:

Boiled All Types Kidney Beans have more Vitamin B1, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Soybean, curd cheese.
While Soybean, curd cheese contains 2 times more Vitamin B2 and 16.8 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Soybean, curd cheese have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Soy Cheese:

Boiled All Types Kidney Beans have 2.4 times more Potassium than Soybean, curd cheese.
While Soybean, curd cheese contains 4.5 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 4.6 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 12.8 times more Selenium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Soybean, curd cheese have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 3.9 times more Carbohydrate and more Fiber than Soybean, curd cheese.
While Soybean, curd cheese contains 13.6 times more Fat, 13.5 times more Saturated Fat, 2.7 times more Omega 3, 31.4 times more Omega 6 and 4.2 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Soybean, curd cheese have similar amounts of Energy and Protein per 500 kcal.
Both Boiled All Types Kidney Beans as well as Soybean, curd cheese have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansSoy CheeseVS Canned Kidney BeansBoiled Kidney BeansVS Canned PotatoesSoy CheeseVS Canned Potatoes

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Soy Cheese

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Soy Cheese?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: