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

Macros Ratio

	Protein	Fat	Carbs
SILK Black Cherry soy yogurt	11%	12%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	SILK Black Cherry soy yogurt	Red Kidney Beans	Recommended Dietary Allowance
Energy	30.3% 880kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	NA	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	NA	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	471% 613g	130g per day for Men 19-50 years
Sugars	162% 118g	29% 21g	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	15.8% 6g	400% 152g	38g per day for Men 19-50 years
Protein	42% 23.5g	402% 225g	56g per day for Men 19-50 years

Vitamins

	SILK Black Cherry soy yogurt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	305% 3.97mg	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	NA	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	196% 176mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Black Cherry soy yogurt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	176% 1760mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	NA	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	80% 6.4mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	NA	329% 1380mg	420mg per day for Men 19-50 years
Manganese	NA	483% 11mg	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	NA	580% 4060mg	700mg per day for Men 19-50 years
Potassium	NA	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	NA	254% 28mg	11mg per day for Men 19-50 years
Water	21% 782g	3.18% 118g	3700g per day for Men 19-50 years

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

• SILK Black Cherry soy yogurt has 3.9 times more Vitamin C than Raw Red Kidney Beans.

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

• SILK Black Cherry soy yogurt has 2.1 times more Calcium and 6.7 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 10.5 times more Iron than SILK Black Cherry soy yogurt.

Comparison of macro-nutrients per 1 kilogram:

• SILK Black Cherry soy yogurt has 5.6 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.8 times more Energy, 3.6 times more Carbohydrate, 25.3 times more Fiber and 9.6 times more Protein than SILK Black Cherry soy yogurt.
• Both SILK Black Cherry soy yogurt and Raw Red Kidney Beans have similar amounts of Fat per 1 kg.
• Both SILK Black Cherry soy yogurt as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.