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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Red Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	46% 1338kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	6% 5.83g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	187% 243g	15% 19.5g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	160% 89.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.3% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	9.46% 0.12mg	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	141% 3.37μg	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	28.4% 171IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	33% 329mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	10.7% 0.25mg	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% 1611mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	14.2% 484mg	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	3.18% 47.6mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Soymilk, original and vanilla, with added calcium, vitamins A and D per 14 oz

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

• 14 ounces of Red Kidney Beans have 21 times more Vitamin B1, 5 times more Vitamin B3, 7.5 times more Vitamin B5, 12.8 times more Vitamin B6, 43.8 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain more Vitamin A, more Vitamin B12 and more Vitamin D than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 14 ounces.

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

• 14 ounces of Red Kidney Beans have 4.2 times more Copper, 15.9 times more Iron, 9.2 times more Magnesium, 17.9 times more Manganese, 9.4 times more Phosphorus, 11.1 times more Potassium, 1.4 times more Selenium and 10.7 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 1.5 times more Calcium, 3.9 times more Sodium and 7.7 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 7.8 times more Energy, 4.8 times more Omega 3, 12.5 times more Carbohydrate, 76 times more Fiber and 8.7 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.6 times more Omega 6 and 1.7 times more Sugars than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber