Comparing Nutrients in 14 ounces Canned Kidney Beans VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Canned Kidney Beans	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	11.5% 333kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	2.54% 2.46g	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	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	10% 7.34g	19% 14g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	37% 20.7g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	27.3% 246μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27% 163IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	13.5% 135mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	NA	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	NA	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	NA	11mg per day for Men 19-50 years
Water	8.37% 310g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 14 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain more Vitamin D than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin D
• Both Canned All Types Kidney Beans as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 14 ounces of Canned Kidney Beans have 2.7 times more Iron, 1.5 times more Phosphorus, 3.7 times more Potassium and 8 times more Sodium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 2.4 times more Calcium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain similar levels of Water per 14 ounces.
• 14 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 2 times more Energy, 2 times more Carbohydrate, 5.4 times more Fiber and 3.2 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 1.9 times more Sugars than Canned All Types Kidney Beans.
• 14 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D provide inadequate amounts of Energy