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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	42.8% 1240kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	76.5% 100g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	10.5% 4g	38g per day for Men 19-50 years
Protein	163% 91g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	66% 660mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	18% 669g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Soymilk, chocolate, with added calcium, vitamins A and D per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has 5.9 times more Vitamin B1, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 6.7 times more Vitamin B9 than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D contains more Vitamin A, 4.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Soymilk, chocolate, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled California Red Kidney Beans as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Copper, 6.2 times more Iron, 3.2 times more Magnesium, 2.7 times more Phosphorus, 2.9 times more Potassium and 2.5 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D contains 1.9 times more Calcium, 4 times more Selenium, 13.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2 times more Energy, 2.3 times more Carbohydrate, 23.3 times more Fiber and 4 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D contains 2.3 times more Omega 3 and 29.2 times more Omega 6 than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber