Comparing Nutrients in 1 pound Canned Kidney Beans VS Ready-to-drink Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	13% 381kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0% 0g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	54.7% 39.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	NA	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	2.1% 0.027mg	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	41% 163μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.8% 191IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	85% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	15.4% 154mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	33.8% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.85% 314μg	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	66.3% 5.3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	16.4% 0.38mg	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	58.3% 408mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.57% 354g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Ready-to-drink Chocolate Almond Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Ready-to-drink Chocolate Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 1 pound of Canned Kidney Beans has 5.3 times more Vitamin B1, 4 times more Vitamin B3, 3.9 times more Vitamin B5, 12.3 times more Vitamin B6, 36 times more Vitamin B9 and more Vitamin K than Ready-to-drink Chocolate Almond Milk.
• While 1 lb of Ready-to-drink Chocolate Almond Milk contains 3.5 times more Vitamin B2, more Vitamin B12, 3.7 times more Vitamin C, more Vitamin D and 140.5 times more Vitamin E than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 1 pound of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K

Comparing minerals per 1 pound for Canned Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 1 pound of Canned Kidney Beans has 2 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 4.7 times more Phosphorus, 3.2 times more Potassium and 4.2 times more Sodium than Ready-to-drink Chocolate Almond Milk.
• While 1 lb of Ready-to-drink Chocolate Almond Milk contains 5.5 times more Calcium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Ready-to-drink Chocolate Almond Milk contain similar levels of Water per one pound.
• Both Canned All Types Kidney Beans as well as Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 1.7 times more Energy, more Omega 3, 1.5 times more Carbohydrate, 10.8 times more Fiber and 8.3 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While 1 lb of Ready-to-drink Chocolate Almond Milk contains 4.7 times more Sugars than Canned All Types Kidney Beans.
• 1 pound of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 6 in one pound.