Comparing Nutrients in 1 pound Red Kidney Beans VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Red Kidney Beans	Chocolate Soymilk	Recommended Dietary Allowance
Energy	52.7% 1529kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	34.7% 45g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	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	181% 69g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	182% 102g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	230% 2.76mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	37.6% 376mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	104% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	10.5% 388g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans 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 Red Kidney Beans vs Chocolate Soymilk:

• 1 pound of Red Kidney Beans has 27.6 times more Vitamin B1, 4.1 times more Vitamin B3, 8.8 times more Vitamin B5, 5.2 times more Vitamin B6, 35.8 times more Vitamin B9, 2.6 times more Vitamin C and 1.9 times more Vitamin K than Chocolate Soymilk.
• While 1 lb of Unfortified Chocolate Soymilk contains more Vitamin B12 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Chocolate Soymilk provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 pound of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Red Kidney Beans as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 3.3 times more Calcium, 3.4 times more Copper, 13.9 times more Iron, 9.2 times more Magnesium, 8 times more Phosphorus, 9.5 times more Potassium and 8.2 times more Zinc than Chocolate Soymilk.
• While 1 lb of Unfortified Chocolate Soymilk contains 1.5 times more Selenium, 4.4 times more Sodium and 7.3 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 5.3 times more Energy, 4.8 times more Omega 3, 6.2 times more Carbohydrate, 38 times more Fiber and 10 times more Protein than Chocolate Soymilk.
• While 1 lb of Unfortified Chocolate Soymilk contains 2.6 times more Omega 6 and 3.7 times more Sugars than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Chocolate Soymilk provide inadequate amounts of Fiber