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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	California Red Kidney Beans	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	45% 1310kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	26% 33.8g	130g per day for Men 19-50 years
Sugars	NA	20% 14.5g	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	260% 99g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	173% 97g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	11.3% 0.15mg	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	391% 1564μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	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	NA	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	77.4% 774mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	87.8% 0.79mg	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	464% 37mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.5% 351g	3700g per day for Men 19-50 years

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

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

• 14 ounces of California Red Kidney Beans have 14.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 10.7 times more Vitamin B6, 56.3 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain more Vitamin A, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C

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

• 14 ounces of California Red Kidney Beans have 1.7 times more Calcium, 5.5 times more Copper, 26.7 times more Iron, 16 times more Magnesium, 4.7 times more Phosphorus, 14.2 times more Potassium, 1.9 times more Selenium and 25.5 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 5.2 times more Sodium and 7.5 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 7.5 times more Energy, 21 times more Omega 3, 7 times more Carbohydrate, 124.5 times more Fiber and 9.9 times more Protein than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• 14 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw California Red Kidney Beans as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 6 in 14 ounces.