Comparing Nutrients in 1 kilogram Red Kidney Beans VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Red Kidney Beans	Chocolate Soymilk	Recommended Dietary Allowance
Energy	116% 3370kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	76.5% 100g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	10.5% 4g	38g per day for Men 19-50 years
Protein	402% 225g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	83% 830mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	229% 2.06mg	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	60% 4.8mg	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	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	580% 4060mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Chocolate Soymilk per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Chocolate Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Chocolate Soymilk:

• 1 kilogram of Red Kidney Beans has 27.6 times more Vitamin B1, 4.1 times more Vitamin B3, 8.8 times more Vitamin B5, 5.2 times more Vitamin B6, 35.8 times more Vitamin B9, 2.6 times more Vitamin C and 1.9 times more Vitamin K than Chocolate Soymilk.
• While 1 kg of Unfortified Chocolate Soymilk contains more Vitamin B12 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Chocolate Soymilk provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Red Kidney Beans as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Chocolate Soymilk:

• 1 kilogram of Red Kidney Beans has 3.3 times more Calcium, 3.4 times more Copper, 13.9 times more Iron, 9.2 times more Magnesium, 8 times more Phosphorus, 9.5 times more Potassium and 8.2 times more Zinc than Chocolate Soymilk.
• While 1 kg of Unfortified Chocolate Soymilk contains 1.5 times more Selenium, 4.4 times more Sodium and 7.3 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 5.3 times more Energy, 4.8 times more Omega 3, 6.2 times more Carbohydrate, 38 times more Fiber and 10 times more Protein than Chocolate Soymilk.
• While 1 kg of Unfortified Chocolate Soymilk contains 2.6 times more Omega 6 and 3.7 times more Sugars than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Chocolate Soymilk provide inadequate amounts of Fiber