Comparing Nutrients in 500 calories Enhanced SoymilkVS Canned Kidney Beans

Weight per 500 calories

Enhanced Soymilk

1111g

Canned Kidney Beans

595g

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 500 calories - Enhanced Soymilk or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Enhanced Soymilk

27%

41%

32%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Enhanced Soymilkvs Canned Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Legumes rich in Energy

22.8%22g

Fat

3.7%3.57g

22 gvs3.57 g

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

Find Legumes rich in Fat

7.15%2.3g

Saturated Fat

2.62%0.84g

2.3 gvs0.84 g

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

Find Legumes rich in Saturated Fat

Omega 3

30.5%0.49g

NA gvs0.49 g

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

Find Legumes rich in Omega 3

Omega 6

3.7%0.63g

NA gvs0.63 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

29.5%38.3g

Carbohydrate

66.4%86.3g

38.3 gvs86.3 g

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

Find Legumes rich in Carbohydrate

38.8%28g

Sugars

15%11g

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

28 gvs11 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

%0g

NA gvs0 g

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

Find Legumes rich in Glucose

Sucrose

%11g

NA gvs11 g

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

Find Legumes rich in Sucrose

11.7%4.44g

Fiber

67.4%25.6g

4.44 gvs25.6 g

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

Find Legumes rich in Fiber

58.3%32.7g

Protein

55.5%31g

32.7 gvs31 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

57.4%0.69mg

Vitamin B1

57.5%0.69mg

Thiamine

0.69 mgvs0.69 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

170%2.2mg

Vitamin B2

23.4%0.3mg

Riboflavin

2.2 mgvs0.3 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

229%36.6mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

36.6 mgvs2.45 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

16.4%0.82mg

Pantothenic acid

NA mgvs0.82 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

199%2.6mg

Vitamin B6

34%0.44mg

Pyridoxine

2.6 mgvs0.44 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

89%356μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

356 μgvs214 μg

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

Find Legumes rich in Vitamin B9

500%12μg

Vitamin B12

0%0μg

Cobalamin

12 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

89%80mg

Vitamin C

7.94%7.14mg

Ascorbic acid

80 mgvs7.14 mg

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

Find Legumes rich in Vitamin C

87%522IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

522 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

187%28mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

28 mgvs0.12 mg

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

Find Legumes rich in Vitamin E

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

NA μgvs24.4 μg

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

Find Legumes rich in Vitamin K

Minerals

Enhanced Soymilkvs Canned Kidney Beans

156%1556mg

Calcium

20.2%202mg

1556 mgvs202 mg

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

Find Legumes rich in Calcium

152%1.37mg

Copper

89.3%0.8mg

1.37 mgvs0.8 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

68%5.44mg

Iron

87%6.96mg

5.44 mgvs6.96 mg

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

Find Legumes rich in Iron

Magnesium

38.3%161mg

NA mgvs161 mg

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

Find Legumes rich in Magnesium

Manganese

43.5%1mg

NA mgvs1 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

Phosphorus

76.5%536mg

NA mgvs536 mg

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

Find Legumes rich in Phosphorus

46%1567mg

Potassium

41.5%1411mg

1567 mgvs1411 mg

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

Find Legumes rich in Potassium

46.5%25.6μg

Selenium

9.74%5.36μg

25.6 μgvs5.36 μg

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

Find Legumes rich in Selenium

37%556mg

Sodium

117%1762mg

556 mgvs1762 mg

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

Find Legumes rich in Sodium

24.2%2.67mg

Zinc

25%2.74mg

2.67 mgvs2.74 mg

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

Find Legumes rich in Zinc

27.3%1011g

Water

12.6%465g

1011 gvs465 g

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

Find Legumes rich in Water

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Enhanced Soymilk as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Enhanced SoymilkVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Enhanced Soymilk or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: