Comparing Nutrients in 1 kilogram Red Kidney Beans VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Red Kidney Beans	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	116% 3370kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	21% 3.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	29% 21g	98% 71.3g	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	400% 152g	18.4% 7g	38g per day for Men 19-50 years
Protein	402% 225g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	32% 5.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	28.5% 0.37mg	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	985% 3940μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	417% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	78.3% 470IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	83% 830mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	221% 2mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	32% 0.74mg	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	580% 4060mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	30.7% 460mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24% 884g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Soymilk, chocolate and other flavors, light, 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 Red Kidney Beans vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 1 kilogram of Red Kidney Beans has 16.4 times more Vitamin B1, 4.1 times more Vitamin B3, 6.2 times more Vitamin B5, 10.7 times more Vitamin B6, 43.8 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contains more Vitamin A, more Vitamin B12 and more Vitamin D than Raw Red Kidney Beans.
• Both Red Kidney Beans and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 3.5 times more Copper, 11.3 times more Iron, 9.2 times more Magnesium, 15 times more Manganese, 4.7 times more Phosphorus, 9.4 times more Potassium, 1.9 times more Selenium and 12.1 times more Zinc than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contains 1.5 times more Calcium, 3.8 times more Sodium and 7.5 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 7.2 times more Energy, 7.8 times more Omega 3, 7.4 times more Carbohydrate, 21.7 times more Fiber and 10.7 times more Protein than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contains 1.6 times more Omega 6 and 3.4 times more Sugars than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber