Comparing Nutrients in 1 kilogram Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.78g	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	27% 35g	172% 224g	130g per day for Men 19-50 years
Sugars	36% 26g	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	7.9% 3g	245% 93g	38g per day for Men 19-50 years
Protein	42.5% 24g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	22.5% 90μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	417% 10μg	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	78.3% 470IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	123% 1230mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	53.8% 4.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	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	124% 870mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	25% 927g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Soymilk, original and vanilla, light, with added calcium, vitamins A and D 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 Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Boiled California Red Kidney Beans:

• 1 kilogram of Soymilk, original and vanilla, light, with added calcium, vitamins A and D has more Vitamin A, 3.2 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 3.5 times more Vitamin B1, 2.4 times more Vitamin B3, 6.5 times more Vitamin B6 and 8.2 times more Vitamin B9 than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 1 kilogram of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3 and Vitamin B6
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Boiled California Red Kidney Beans:

• 1 kilogram of Soymilk, original and vanilla, light, with added calcium, vitamins A and D has 1.9 times more Calcium, 1.9 times more Selenium, 12 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 3.4 times more Copper, 6.9 times more Iron, 3.2 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Potassium and 3.7 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soymilk, original and vanilla, light, with added calcium, vitamins A and D has 1.5 times more Omega 3 and 18.9 times more Omega 6 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.1 times more Energy, 6.4 times more Carbohydrate, 31 times more Fiber and 3.8 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 1 kilogram of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6