Comparing Nutrients in 1 kilogram Royal Red Kidney Beans VS SILK Black Cherry soy yogurt

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
SILK Black Cherry soy yogurt	11%	12%	77%

Macro Nutrients

	Royal Red Kidney Beans	SILK Black Cherry soy yogurt	Recommended Dietary Allowance
Energy	113% 3290kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0% 0g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	NA	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	449% 583g	131% 171g	130g per day for Men 19-50 years
Sugars	NA	162% 118g	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	655% 249g	15.8% 6g	38g per day for Men 19-50 years
Protein	452% 253g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	SILK Black Cherry soy yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	NA	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	983% 3930μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	196% 176mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	SILK Black Cherry soy yogurt	Recommended Dietary Allowance
Calcium	131% 1310mg	176% 1760mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	NA	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	1088% 87mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	NA	420mg per day for Men 19-50 years
Manganese	482% 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	NA	700mg per day for Men 19-50 years
Potassium	396% 13460mg	NA	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	NA	11mg per day for Men 19-50 years
Water	3.2% 119g	21% 782g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS SILK Black Cherry soy yogurt per 1 kg

Compare the macro and micronutrient content in 1 kg of Royal Red Kidney Beans versus 1 kg of SILK Black Cherry soy yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Royal Red Kidney Beans vs SILK Black Cherry soy yogurt:

• 1 kg of SILK Black Cherry soy yogurt contains 3.9 times more Vitamin C than Raw Royal Red Kidney Beans.

Comparing minerals per 1 kilogram for Royal Red Kidney Beans vs SILK Black Cherry soy yogurt:

• 1 kilogram of Royal Red Kidney Beans has 13.6 times more Iron than SILK Black Cherry soy yogurt.
• While 1 kg of SILK Black Cherry soy yogurt contains 1.3 times more Calcium and 6.6 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Royal Red Kidney Beans has 3.7 times more Energy, 3.4 times more Carbohydrate, 41.5 times more Fiber and 10.8 times more Protein than SILK Black Cherry soy yogurt.
• 1 kilogram of SILK Black Cherry soy yogurt provide inadequate amounts of Fiber