Comparing Nutrients in 500 calories Ready-to-drink Chocolate Almond Milk VS California Red Kidney Beans

Weight per 500 calories

• Ready-to-drink Chocolate Almond Milk: 1000g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 6.6 times more energy per unit of mass than Ready-to-drink Chocolate Almond Milk, which is high in comparison to other foods. Ready-to-drink Chocolate Almond Milk having low energy density.

Which food has more nutrients per 500 calories - Ready-to-drink Chocolate Almond Milk or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Ready-to-drink Chocolate Almond Milk	5%	22%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ready-to-drink Chocolate Almond Milk	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.08g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	69.7% 91g	130g per day for Men 19-50 years
Sugars	121% 87.5g	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	10.5% 4g	99% 37.7g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Ready-to-drink Chocolate Almond Milk	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	70% 630μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	46.3% 0.6mg	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	2.5% 10μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	521% 12.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	187% 28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ready-to-drink Chocolate Almond Milk	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	188% 1880mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	17.3% 692μg	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	66.3% 5.3mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	66% 1.5mg	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	27% 190mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	24% 884g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ready-to-drink Chocolate Almond Milk vs California Red Kidney Beans:

• Ready-to-drink Chocolate Almond Milk has more Vitamin A, 5.3 times more Vitamin B2, more Vitamin B12, 6.5 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Vitamin B1, 3 times more Vitamin B3, 3.4 times more Vitamin B5, 10 times more Vitamin B6 and 59.7 times more Vitamin B9 than Ready-to-drink Chocolate Almond Milk.

Comparing minerals per 500 calories for Ready-to-drink Chocolate Almond Milk vs California Red Kidney Beans:

• Ready-to-drink Chocolate Almond Milk has 6.4 times more Calcium, 42.6 times more Sodium, 1.6 times more Zinc and 49.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium and 2.4 times more Selenium than Ready-to-drink Chocolate Almond Milk.

Comparison of macro-nutrients per 500 calories:

• Ready-to-drink Chocolate Almond Milk has 33 times more Fat and 25.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 9.4 times more Fiber and 5.9 times more Protein than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Ready-to-drink Chocolate Almond Milk as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.