Comparing Nutrients in 1 kilogram Canned Kidney Beans VS SILK Plain, soymilk

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
SILK Plain, soymilk	29%	38%	33%

Macro Nutrients

	Canned Kidney Beans	SILK Plain, soymilk	Recommended Dietary Allowance
Energy	29% 840kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	NA	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	25.3% 33g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	34% 24.7g	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	51.4% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	SILK Plain, soymilk	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	NA	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	513% 12.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.7% 490IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	SILK Plain, soymilk	Recommended Dietary Allowance
Calcium	34% 340mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	NA	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	146% 11.7mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	21% 780g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS SILK Plain, soymilk per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of SILK Plain, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs SILK Plain, soymilk:

• 1 kilogram of Canned Kidney Beans has 3.6 times more Vitamin B9 than SILK Plain, soymilk.
• While 1 kg of SILK Plain, soymilk contains 4.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• Both Canned All Types Kidney Beans as well as SILK Plain, soymilk have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs SILK Plain, soymilk:

• 1 kilogram of Canned Kidney Beans has 2.7 times more Iron, 1.7 times more Magnesium, 1.9 times more Potassium, 6 times more Sodium and 1.8 times more Zinc than SILK Plain, soymilk.
• While 1 kg of SILK Plain, soymilk contains 3.6 times more Calcium and 2.6 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and SILK Plain, soymilk contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 2 times more Energy, 4.4 times more Carbohydrate, 10.8 times more Fiber and 1.8 times more Protein than SILK Plain, soymilk.
• While 1 kg of SILK Plain, soymilk contains 1.3 times more Sugars than Canned All Types Kidney Beans.
• 1 kilogram of SILK Plain, soymilk provide inadequate amounts of Energy and Fiber