Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17% 492kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	97% 37g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	23.5% 0.31mg	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	73.4% 294μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	116% 2.78μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	26% 262mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	91% 0.82mg	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	148% 12mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	77.7% 544mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.18% 266g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Soymilk, chocolate, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Soymilk, chocolate, 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 Boiled California Red Kidney Beans vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 14 ounces of Boiled California Red Kidney Beans have 5.9 times more Vitamin B1, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 6.7 times more Vitamin B9 than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 4.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Soymilk, chocolate, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled California Red Kidney Beans as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 14 ounces of Boiled California Red Kidney Beans have 1.4 times more Copper, 6.2 times more Iron, 3.2 times more Magnesium, 2.7 times more Phosphorus, 2.9 times more Potassium and 2.5 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.9 times more Calcium, 4 times more Selenium, 13.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 2 times more Energy, 2.3 times more Carbohydrate, 23.3 times more Fiber and 4 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 2.3 times more Omega 3 and 29.2 times more Omega 6 than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber