Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Boiled Kidney Beans	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	43.8% 1270kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	34.4% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	76.5% 100g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	108% 78.6g	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	168% 64g	10.5% 4g	38g per day for Men 19-50 years
Protein	155% 86.7g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	59.2% 0.77mg	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	325% 1300μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	292% 7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	66.7% 400IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	35% 350mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	229% 2.06mg	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	278% 22mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	18% 669g	23% 856g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Boiled All Types Kidney Beans have 7.3 times more Vitamin B1, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 11.8 times more Vitamin B9 and 2.8 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 4.5 times more Vitamin B2, more Vitamin B12, 1.4 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Boiled All Types Kidney Beans have 4.6 times more Iron, 2.8 times more Magnesium, 2.7 times more Phosphorus, 2.8 times more Potassium and 2.9 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 3.6 times more Calcium, 4.4 times more Selenium, 53 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2 times more Energy, 2.3 times more Omega 3, 2.3 times more Carbohydrate, 16 times more Fiber and 3.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 3.1 times more Fat, 5.4 times more Omega 6 and 24.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.