Comparing Nutrients in 14 ounces Canned Kidney Beans VS Ready-to-drink Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	11.5% 333kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0% 0g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	4.86% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	28.6% 37.2g	130g per day for Men 19-50 years
Sugars	10% 7.34g	48% 34.7g	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	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	37% 20.7g	4.47% 2.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	NA	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	2.55% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	1.83% 0.024mg	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	35.7% 143μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	207% 4.96μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	19.4% 17.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.8% 167IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	74.4% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	13.5% 135mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.87% 275μg	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	58% 4.64mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	14.3% 0.33mg	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	51% 357mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Ready-to-drink Chocolate Almond Milk per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Ready-to-drink Chocolate Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 14 ounces of Canned Kidney Beans have 5.3 times more Vitamin B1, 4 times more Vitamin B3, 3.9 times more Vitamin B5, 12.3 times more Vitamin B6, 36 times more Vitamin B9 and more Vitamin K than Ready-to-drink Chocolate Almond Milk.
• While 14 oz of Ready-to-drink Chocolate Almond Milk contain 3.5 times more Vitamin B2, more Vitamin B12, 3.7 times more Vitamin C, more Vitamin D and 140.5 times more Vitamin E than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 14 ounces of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K

Comparing minerals per 14 ounces for Canned Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 14 ounces of Canned Kidney Beans have 2 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 4.7 times more Phosphorus, 3.2 times more Potassium and 4.2 times more Sodium than Ready-to-drink Chocolate Almond Milk.
• While 14 oz of Ready-to-drink Chocolate Almond Milk contain 5.5 times more Calcium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Ready-to-drink Chocolate Almond Milk contain similar levels of Water per 14 ounces.
• Both Canned All Types Kidney Beans as well as Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 1.7 times more Energy, more Omega 3, 1.5 times more Carbohydrate, 10.8 times more Fiber and 8.3 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While 14 oz of Ready-to-drink Chocolate Almond Milk contain 4.7 times more Sugars than Canned All Types Kidney Beans.
• 14 ounces of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 6 in 14 ounces.