Comparing Nutrients in 1 pound SILK Black Cherry soy yogurt VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
SILK Black Cherry soy yogurt	11%	12%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	SILK Black Cherry soy yogurt	Red Kidney Beans	Recommended Dietary Allowance
Energy	13.8% 399kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	NA	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	NA	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.4g	214% 278g	130g per day for Men 19-50 years
Sugars	73.6% 53.3g	13% 9.53g	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	7.16% 2.72g	181% 69g	38g per day for Men 19-50 years
Protein	19% 10.7g	182% 102g	56g per day for Men 19-50 years

Vitamins

	SILK Black Cherry soy yogurt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	139% 1.8mg	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	NA	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.7% 80mg	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Black Cherry soy yogurt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	80% 798mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	NA	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	36.3% 2.9mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	NA	149% 626mg	420mg per day for Men 19-50 years
Manganese	NA	219% 5.04mg	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	NA	263% 1842mg	700mg per day for Men 19-50 years
Potassium	NA	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	NA	115% 12.7mg	11mg per day for Men 19-50 years
Water	9.6% 355g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of SILK Black Cherry soy yogurt vs Red Kidney Beans:

• SILK Black Cherry soy yogurt has 3.9 times more Vitamin C than Raw Red Kidney Beans.

Comparing minerals per 1 pound for SILK Black Cherry soy yogurt vs Red Kidney Beans:

• SILK Black Cherry soy yogurt has 2.1 times more Calcium and 6.7 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 10.5 times more Iron than SILK Black Cherry soy yogurt.

Comparison of macro-nutrients per 1 pound:

• SILK Black Cherry soy yogurt has 5.6 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.8 times more Energy, 3.6 times more Carbohydrate, 25.3 times more Fiber and 9.6 times more Protein than SILK Black Cherry soy yogurt.
• Both SILK Black Cherry soy yogurt and Raw Red Kidney Beans have similar amounts of Fat per 1 lb.
• Both SILK Black Cherry soy yogurt as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.