Comparing Nutrients in 14 ounces California Red Kidney Beans VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	California Red Kidney Beans	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	45% 1310kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	8.83% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	10.7% 14g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	173% 97g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soymilk, original and vanilla, light, 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	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	5.5% 0.88mg	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	4.9% 0.064mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	165% 3.97μg	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	31% 187IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	77.4% 774mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	38% 0.34mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	14% 59.5mg	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	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.94% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• Raw California Red Kidney Beans have 14.3 times more Vitamin B1, 9.3 times more Vitamin B3, 24.8 times more Vitamin B6, 43.8 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain more Vitamin A, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Vitamin B2 per 14 oz.

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

• Raw California Red Kidney Beans have 1.6 times more Calcium, 12.8 times more Copper, 21.7 times more Iron, 10.7 times more Magnesium, 4.7 times more Phosphorus, 12.7 times more Potassium, 1.4 times more Selenium and 11.1 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 4.4 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 11 times more Energy, 1.7 times more Omega 3, 17 times more Carbohydrate, 83 times more Fiber and 10.2 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.