Comparing Nutrients in 1 pound Chocolate Soymilk VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Chocolate Soymilk	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	9.85% 286kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	7.15% 6.94g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	76.2% 99g	130g per day for Men 19-50 years
Sugars	49% 35.7g	NA	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	4.77% 1.8g	111% 42g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	36.3% 0.47mg	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	12.5% 50μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	132% 3.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	6.05% 5.44mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	132% 1.2mg	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	27.2% 2.18mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	50.3% 1.16mg	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	33% 231mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	10.5% 388g	8.2% 304g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Chocolate Soymilk vs Boiled Royal Red Kidney Beans:

• 1 pound of Chocolate Soymilk has 3.9 times more Vitamin B2 and more Vitamin B12 than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 4.3 times more Vitamin B1, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 6.7 times more Vitamin B9 than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Chocolate Soymilk have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 pound of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Unfortified Chocolate Soymilk as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Chocolate Soymilk has 4 times more Selenium, 10.6 times more Sodium and 1.3 times more Water than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.8 times more Calcium, 1.3 times more Copper, 5.8 times more Iron, 2.8 times more Magnesium, 2.8 times more Phosphorus, 2.6 times more Potassium and 2.6 times more Zinc than Unfortified Chocolate Soymilk.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chocolate Soymilk has 1.3 times more Omega 3 and 16.2 times more Omega 6 than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 2 times more Energy, 2.2 times more Carbohydrate, 23.3 times more Fiber and 4.2 times more Protein than Unfortified Chocolate Soymilk.
• 1 pound of Chocolate Soymilk provide inadequate amounts of Fiber
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6