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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Boiled Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	43.8% 1270kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	6.4% 2.05g	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	38% 49.2g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	50.3% 36.5g	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	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	5.26% 2g	38g per day for Men 19-50 years
Protein	155% 86.7g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	61% 550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	24% 0.31mg	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	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	354% 8.5μg	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	71.7% 430IU	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, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	35% 350mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	183% 1.65mg	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	52.5% 4.2mg	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	27% 0.62mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	18% 669g	24.4% 904g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 5.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.9 times more Vitamin B6, 14.4 times more Vitamin B9, more Vitamin C and 2.8 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain more Vitamin A, 3.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Soymilk, original and vanilla, 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, original and vanilla, with added calcium, vitamins A and D:

• Boiled All Types Kidney Beans have 1.3 times more Copper, 5.3 times more Iron, 2.8 times more Magnesium, 6.9 times more Manganese, 3.2 times more Phosphorus, 3.3 times more Potassium and 3.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.5 times more Calcium, 2.1 times more Selenium, 47 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 3 times more Energy, 2.3 times more Omega 3, 4.6 times more Carbohydrate, 32 times more Fiber and 3.3 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.9 times more Fat, 5.4 times more Omega 6 and 11.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.