Comparing Nutrients in 1 kilogram Chocolate Soymilk VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Chocolate Soymilk	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 630kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 100g	449% 583g	130g per day for Men 19-50 years
Sugars	108% 78.6g	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	655% 249g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.62mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	305% 3.96mg	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	27.5% 110μg	983% 3930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	292% 7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	50% 45mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	1111% 10mg	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	60% 4.8mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	NA	482% 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	73% 510mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	23% 856g	3.2% 119g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Chocolate Soymilk has more Vitamin B12 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 17.7 times more Vitamin B1, 4.1 times more Vitamin B3, 8.8 times more Vitamin B5, 5.1 times more Vitamin B6, 35.7 times more Vitamin B9 and 2.6 times more Vitamin C than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Unfortified Chocolate Soymilk as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of Chocolate Soymilk has 1.5 times more Selenium, 4.1 times more Sodium and 7.2 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 5.2 times more Calcium, 4.9 times more Copper, 18.1 times more Iron, 9.2 times more Magnesium, 8 times more Phosphorus, 9.4 times more Potassium and 7.8 times more Zinc than Unfortified Chocolate Soymilk.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chocolate Soymilk has 6 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 5.2 times more Energy, 2 times more Omega 3, 5.9 times more Carbohydrate, 62.3 times more Fiber and 11.2 times more Protein than Unfortified Chocolate Soymilk.
• 1 kilogram of Chocolate Soymilk provide inadequate amounts of Fiber
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6