Comparing Nutrients in 14 ounces Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	4.5% 131kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	69.6% 90g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	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	% 2.2g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	67% 25.4g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44% 13.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	184% 4.4μg	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	32.4% 194IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.13% 0.62mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	49.2% 492mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	95% 0.86mg	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	23% 1.83mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	74.2% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	515% 232μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	10% 370g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Boiled Kidney Beans:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 3.6 times more Vitamin B2, more Vitamin B12, more Vitamin D and 5.2 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Boiled Kidney Beans:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 3.5 times more Calcium, 1.8 times more Selenium, 37 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Copper, 4.8 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 4.3 times more Phosphorus, 3.4 times more Potassium and 3.2 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 14 ounces:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 3.2 times more Fat than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Energy, 13.1 times more Carbohydrate, 12.8 times more Fiber and 3 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.