Comparing Nutrients in 100 calories Red Kidney Beans VS Ready-to-drink Chocolate Almond Milk

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Ready-to-drink Chocolate Almond Milk: 200g

Red Kidney Beans have 6.7 times more energy per 100g than Ready-to-drink Chocolate Almond Milk. It has high energy density when compared to other foods. Ready-to-drink Chocolate Almond Milk having low energy density.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Ready-to-drink Chocolate Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Red Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.4% 18.8g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	24% 17.5g	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	12% 4.5g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	12% 6.7g	2.25% 1.26g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 126μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	0.92% 0.012mg	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	29.2% 117μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	104% 2.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	9.78% 8.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14% 84IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.062mg	37.5% 5.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	3.46% 138μg	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	25% 2mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	7.2% 0.17mg	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	17.2% 120mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	9.47% 142mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	4.8% 177g	3700g per day for Men 19-50 years

Red Kidney Beans VS Ready-to-drink Chocolate Almond Milk Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Ready-to-drink Chocolate Almond Milk?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 100 calories of Red Kidney Beans have 4.1 times more Vitamin B1, 3 times more Vitamin B3, 3.3 times more Vitamin B5, 9.8 times more Vitamin B6 and 58.5 times more Vitamin B9 than Ready-to-drink Chocolate Almond Milk.
• While 100 kcal of Ready-to-drink Chocolate Almond Milk contain more Vitamin A, 5.5 times more Vitamin B2, more Vitamin B12, 6.6 times more Vitamin C, more Vitamin D and 90.2 times more Vitamin E than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 100 calories of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Red Kidney Beans as well as Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 100 calories of Red Kidney Beans have 1.5 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 3.2 times more Phosphorus and 2.7 times more Potassium than Ready-to-drink Chocolate Almond Milk.
• While 100 kcal of Ready-to-drink Chocolate Almond Milk contain 15.3 times more Calcium, 212 times more Fluoride, 39.9 times more Sodium, 1.5 times more Zinc and 50.7 times more Water than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans lack sufficient amounts of Fluoride
• Both Raw Red Kidney Beans as well as Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have more Omega 3, 5.6 times more Fiber and 5.3 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While 100 kcal of Ready-to-drink Chocolate Almond Milk contain 7.9 times more Fat, 6.1 times more Omega 6 and 28.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Ready-to-drink Chocolate Almond Milk offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 100 calories of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 3