Comparing Nutrients in 5 ounces Canned Kidney Beans VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Canned Kidney Beans	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	6.84% 4.96g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	3% 1.13g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	9.76% 88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	NA	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	12.8% 51μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.7% 58IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.8% 48mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	NA	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	20.7% 1.66mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	NA	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	18.2% 128mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	NA	11mg per day for Men 19-50 years
Water	3% 111g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 5 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain more Vitamin D than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin D
• Both Canned All Types Kidney Beans as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 5 ounces of Canned Kidney Beans have 2.7 times more Iron, 1.5 times more Phosphorus, 3.7 times more Potassium and 8 times more Sodium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 2.4 times more Calcium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain similar levels of Water per five ounces.
• 5 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 2 times more Energy, 2 times more Carbohydrate, 5.4 times more Fiber and 3.2 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 1.9 times more Sugars than Canned All Types Kidney Beans.
• 5 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D provide inadequate amounts of Energy