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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Boiled Red Kidney Beans	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	20% 576kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0% 0g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	0.85% 0.15g	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	14.4% 18.8g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	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	88.3% 33.6g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.7% 277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	60.7% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	8.37% 0.11mg	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	147% 590μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	43.5% 1.04μg	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	31% 186IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	12.7% 127mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	63% 0.57mg	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	167% 13.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	17.2% 259mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Red Kidney Beans has 7.3 times more Vitamin B1, 1.8 times more Vitamin B3, 5 times more Vitamin B6, 18.6 times more Vitamin B9 and 3.7 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 1 lb of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contains more Vitamin A, 3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 1.9 times more Copper, 8.4 times more Iron, 4.5 times more Magnesium, 1.6 times more Phosphorus, 3.8 times more Potassium and 10.7 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 1 lb of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contains 4.1 times more Calcium, 1.5 times more Selenium, 28.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• 1 pound of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 4.5 times more Energy, 42 times more Omega 3, 5.5 times more Carbohydrate, 37 times more Fiber and 3.5 times more Protein than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 1 lb of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contains 11.4 times more Sugars than Boiled Red Kidney Beans.
• 1 pound of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Boiled Red Kidney Beans as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 6 in one pound.