Comparing Nutrients in 1 pound Boiled Kidney Beans VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Boiled Kidney Beans	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	20% 576kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	2% 1.45g	2.57% 1.86g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.53g	g per day for Men 19-50 years
Fiber	76.4% 29g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.3% 264μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.5% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	147% 590μg	22.3% 89.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	210% 5.03μg	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	37% 222IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	16% 159mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	41.3% 0.37mg	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	126% 10mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	41% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	589% 265μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	89.4% 626mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Boiled All Types Kidney Beans have 3.5 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 3.6 times more Vitamin B2, more Vitamin B12, more Vitamin D and 5.2 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Vitamin B1 per 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Boiled All Types Kidney Beans have 2.6 times more Copper, 4.8 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 4.3 times more Phosphorus, 3.4 times more Potassium and 3.2 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.5 times more Calcium, 1.8 times more Selenium, 37 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 3.8 times more Energy, 13.1 times more Carbohydrate, 12.8 times more Fiber and 3 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.2 times more Fat than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.