Comparing Nutrients in 14 ounces Vanilla Flavor Sweetened Almond Milk VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	5.2% 151kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	4.86% 0.83g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	69.6% 90g	130g per day for Men 19-50 years
Sugars	34.2% 25g	1.75% 1.27g	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	4.18% 1.6g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.71% 0.036mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	36.6% 0.48mg	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	0.99% 3.97μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	207% 4.96μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.8% 167IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	74.4% 11mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	74.6% 746mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	107% 0.96mg	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	15% 1.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	82.3% 1.9mg	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	4.54% 31.8mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	9.85% 364g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Vanilla Flavor Sweetened Almond Milk VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Vanilla Flavor Sweetened Almond Milk versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Vanilla Flavor Sweetened Almond Milk vs Boiled Red Kidney Beans:

• 14 ounces of Vanilla Flavor Sweetened Almond Milk have more Vitamin A, 3.1 times more Vitamin B2, more Vitamin B12, more Vitamin D and 93.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 10.7 times more Vitamin B1, 7.7 times more Vitamin B3, 24.4 times more Vitamin B5, 40 times more Vitamin B6, 130 times more Vitamin B9 and more Vitamin K than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 14 ounces of Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Vanilla Flavor Sweetened Almond Milk vs Boiled Red Kidney Beans:

• 14 ounces of Vanilla Flavor Sweetened Almond Milk have 6.7 times more Calcium, 31.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 14.2 times more Copper, 9.8 times more Iron, 6.4 times more Magnesium, 14.5 times more Manganese, 17.8 times more Phosphorus, 8.1 times more Potassium, 12 times more Selenium and 1.7 times more Zinc than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 14 ounces of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Vanilla Flavor Sweetened Almond Milk have 19.5 times more Sugars than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 3.3 times more Energy, more Omega 3, 3.5 times more Carbohydrate, 18.5 times more Fiber and 20.6 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 14 ounces of Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.