Comparing Nutrients in 1 pound Canned Kidney Beans VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Canned Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	13% 381kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	15.6% 2.65g	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	17% 22.3g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	23% 16.6g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	11% 0.14mg	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	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	32.5% 195IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	15.4% 154mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	83% 0.75mg	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	66.3% 5.3mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	12.2% 0.28mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.57% 354g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Canned All Types Kidney Beans have 4 times more Vitamin B1, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Vitamin B3 per 1 lb.
• Both Canned All Types Kidney Beans as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Canned All Types Kidney Beans have 2.8 times more Iron, 1.8 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, 6.3 times more Sodium and 1.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.6 times more Calcium and 2.6 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 2 times more Energy, 2.9 times more Carbohydrate, 21.5 times more Fiber and 2 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.5 times more Fat, 5.5 times more Omega 6 and 2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Omega 3 per 1 lb.
• Both Canned All Types Kidney Beans as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.