Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Ready-to-drink Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	29% 840kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	12.2% 2.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	72% 94g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	121% 87.5g	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	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	10.5% 4g	38g per day for Men 19-50 years
Protein	93% 52.2g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	NA	70% 630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	4.6% 0.06mg	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	90% 360μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	521% 12.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	187% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	34% 340mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	74.4% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17.3% 692μg	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	146% 11.7mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	36% 0.83mg	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	129% 900mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	21% 780g	24% 884g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Ready-to-drink Chocolate Almond Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Ready-to-drink Chocolate Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 1 kilogram of Canned Kidney Beans has 5.3 times more Vitamin B1, 4 times more Vitamin B3, 3.9 times more Vitamin B5, 12.3 times more Vitamin B6, 36 times more Vitamin B9 and more Vitamin K than Ready-to-drink Chocolate Almond Milk.
• While 1 kg of Ready-to-drink Chocolate Almond Milk contains 3.5 times more Vitamin B2, more Vitamin B12, 3.7 times more Vitamin C, more Vitamin D and 140.5 times more Vitamin E than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 1 kilogram of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 1 kilogram of Canned Kidney Beans has 2 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 4.7 times more Phosphorus, 3.2 times more Potassium and 4.2 times more Sodium than Ready-to-drink Chocolate Almond Milk.
• While 1 kg of Ready-to-drink Chocolate Almond Milk contains 5.5 times more Calcium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Ready-to-drink Chocolate Almond Milk contain similar levels of Water per one kilogram.
• Both Canned All Types Kidney Beans as well as Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.7 times more Energy, more Omega 3, 1.5 times more Carbohydrate, 10.8 times more Fiber and 8.3 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While 1 kg of Ready-to-drink Chocolate Almond Milk contains 4.7 times more Sugars than Canned All Types Kidney Beans.
• 1 kilogram of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 6 in one kilogram.