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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	11% 321kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	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 Red Kidney Beans with Liquids	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.3% 246μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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	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 Red Kidney Beans with Liquids	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	11.5% 115mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	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	62% 4.96mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	NA	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	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	60% 421mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	NA	11mg per day for Men 19-50 years
Water	8.36% 309g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids 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 Red Kidney Beans with Liquids 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 Red Kidney Beans with Liquids 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 A and more Vitamin D than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin D
• Both Canned Red Kidney Beans Solids and Liquids 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 Red Kidney Beans with Liquids vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.8 times more Iron, 1.7 times more Phosphorus, 4.1 times more Potassium and 6.9 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 2.8 times more Calcium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids 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 Red Kidney Beans with Liquids have 1.9 times more Energy, 2.1 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 Red Kidney Beans Solids and Liquids.
• 14 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D provide inadequate amounts of Energy