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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.1% 119kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	8.83% 1.5g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	183% 237g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	3.13% 1.2g	260% 99g	38g per day for Men 19-50 years
Protein	17% 9.45g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	27% 242μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	51% 8.18mg	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	4.9% 0.064mg	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	8.93% 35.7μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	165% 3.97μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 187IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	49% 488mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	485% 4.37mg	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	21.3% 1.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	173% 3.97mg	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	49.3% 345mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.94% 368g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs California Red Kidney Beans:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 14.3 times more Vitamin B1, 9.3 times more Vitamin B3, 24.8 times more Vitamin B6, 43.8 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 14 oz.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.4 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium, 12.8 times more Copper, 21.7 times more Iron, 10.7 times more Magnesium, 4.7 times more Phosphorus, 12.7 times more Potassium, 1.4 times more Selenium and 11.1 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 14 ounces:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 11 times more Energy, 1.7 times more Omega 3, 17 times more Carbohydrate, 83 times more Fiber and 10.2 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.