Comparing Nutrients in 14 ounces SILK Black Cherry soy yogurt VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
SILK Black Cherry soy yogurt	11%	12%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	SILK Black Cherry soy yogurt	Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 349kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	NA	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.7g	187% 243g	130g per day for Men 19-50 years
Sugars	64.4% 46.7g	11.5% 8.33g	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	6.27% 2.4g	159% 60.3g	38g per day for Men 19-50 years
Protein	16.7% 9.33g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	SILK Black Cherry soy yogurt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	121% 1.58mg	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	NA	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	77.6% 70mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Black Cherry soy yogurt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	70% 699mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	NA	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	31.8% 2.54mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	NA	130% 548mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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	NA	230% 1611mg	700mg per day for Men 19-50 years
Potassium	NA	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	NA	101% 11mg	11mg per day for Men 19-50 years
Water	8.4% 310g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of SILK Black Cherry soy yogurt vs Red Kidney Beans:

• SILK Black Cherry soy yogurt has 3.9 times more Vitamin C than Raw Red Kidney Beans.

Comparing minerals per 14 ounces for SILK Black Cherry soy yogurt vs Red Kidney Beans:

• SILK Black Cherry soy yogurt has 2.1 times more Calcium and 6.7 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 10.5 times more Iron than SILK Black Cherry soy yogurt.

Comparison of macro-nutrients per 14 ounces:

• SILK Black Cherry soy yogurt has 5.6 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.8 times more Energy, 3.6 times more Carbohydrate, 25.3 times more Fiber and 9.6 times more Protein than SILK Black Cherry soy yogurt.
• Both SILK Black Cherry soy yogurt and Raw Red Kidney Beans have similar amounts of Fat per 14 oz.
• Both SILK Black Cherry soy yogurt as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.