Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Boiled Red Kidney Beans	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	43.8% 1270kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	NA	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	5.66% 4.1g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.57g	g per day for Men 19-50 years
Fiber	195% 74g	13% 5g	38g per day for Men 19-50 years
Protein	155% 86.7g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.7% 582μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	111% 33.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	325% 1300μg	49.3% 197μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	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	2% 0.3mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	28% 280mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	91% 0.82mg	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	368% 29.4mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	90% 2.08mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1298% 584μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	203% 1420mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	18% 669g	25% 931g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Soymilk (all flavors), unsweetened, 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 Red Kidney Beans vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 1 kilogram of Boiled Red Kidney Beans has 3.5 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 6.6 times more Vitamin B9 than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 1 kg of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contains more Vitamin A, 3.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled Red Kidney Beans as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 1 kilogram of Boiled Red Kidney Beans has 3 times more Copper, 6.4 times more Iron, 2.8 times more Magnesium, 2.3 times more Manganese, 4.4 times more Phosphorus, 3.4 times more Potassium and 3.4 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 1 kg of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contains 4.4 times more Calcium, 1.6 times more Selenium, 18.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 3.8 times more Energy, 13.1 times more Carbohydrate, 14.8 times more Fiber and 3 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber