Comparing Nutrients in 1 kilogram Vanilla Flavor Sweetened Almond Milk VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 380kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.08g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	172% 224g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	NA	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	10.5% 4g	245% 93g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	70% 630μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.09mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	80% 1.04mg	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	2.5% 10μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	521% 12.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	187% 28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	188% 1880mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	321% 2.9mg	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	37.5% 3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	138% 3.18mg	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	11.4% 80mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	25% 918g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Vanilla Flavor Sweetened Almond Milk VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Vanilla Flavor Sweetened Almond Milk versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Vanilla Flavor Sweetened Almond Milk vs Boiled California Red Kidney Beans:

• 1 kilogram of Vanilla Flavor Sweetened Almond Milk has more Vitamin A, 2.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 8.6 times more Vitamin B1, 7.2 times more Vitamin B3, 24.3 times more Vitamin B5, 34.7 times more Vitamin B6 and 74 times more Vitamin B9 than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 1 kilogram of Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Vanilla Flavor Sweetened Almond Milk vs Boiled California Red Kidney Beans:

• 1 kilogram of Vanilla Flavor Sweetened Almond Milk has 2.8 times more Calcium, 15.8 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 17 times more Copper, 9.9 times more Iron, 6.9 times more Magnesium, 9.6 times more Manganese, 17.1 times more Phosphorus, 8.4 times more Potassium, 12 times more Selenium and 1.4 times more Zinc than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 1 kilogram of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 3.3 times more Energy, more Omega 3, 3.4 times more Carbohydrate, 23.3 times more Fiber and 21.7 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 1 kilogram of Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.