Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Chocolate Soymilk	Recommended Dietary Allowance
Energy	12.7% 367kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	51.7% 67.3g	34.7% 45g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	49% 35.7g	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	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	27% 0.35mg	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	26% 104μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	132% 3.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.03% 3.63mg	8.57% 7.7mg	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	0.6% 0.091mg	0.3% 0.045mg	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 Red Kidney Beans with Liquids	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	13% 132mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	104% 0.93mg	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	71% 5.67mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	NA	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	68.7% 481mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.56% 354g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Chocolate Soymilk per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Chocolate Soymilk:

• 1 pound of Canned Red Kidney Beans with Liquids has 4.8 times more Vitamin B1, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.4 times more Vitamin K than Chocolate Soymilk.
• While 1 lb of Unfortified Chocolate Soymilk contains 3.9 times more Vitamin B2 and more Vitamin B12 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Chocolate Soymilk provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12
• 1 pound of Chocolate Soymilk have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Chocolate Soymilk:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.6 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 1.8 times more Potassium, 4.8 times more Sodium and 1.8 times more Zinc than Chocolate Soymilk.
• While 1 lb of Unfortified Chocolate Soymilk contains 1.4 times more Copper and 4.4 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Chocolate Soymilk contain similar levels of Calcium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.3 times more Energy, 1.5 times more Carbohydrate, 10.8 times more Fiber and 2.3 times more Protein than Chocolate Soymilk.
• While 1 lb of Unfortified Chocolate Soymilk contains 1.5 times more Omega 3, 7 times more Omega 6 and 4.2 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 1 pound of Chocolate Soymilk provide inadequate amounts of Fiber