Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Ready-to-drink Chocolate Almond Milk

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	6.06% 176kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	34.7% 13g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	23% 13g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	0.91% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	0.65% 0.009mg	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	26.2% 105μg	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	74% 1.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	6.93% 6.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.92% 59.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	9.36% 94mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.45% 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	53% 4.22mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	5.1% 0.12mg	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	27.7% 194mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	6.7% 101mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Ready-to-drink Chocolate Almond Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Ready-to-drink Chocolate Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 5 ounces of Boiled California Red Kidney Beans have 5.9 times more Vitamin B1, 5.2 times more Vitamin B3, 6.3 times more Vitamin B5, 17.3 times more Vitamin B6 and 74 times more Vitamin B9 than Ready-to-drink Chocolate Almond Milk.
• While 5 oz of Ready-to-drink Chocolate Almond Milk contain more Vitamin A, 2.9 times more Vitamin B2, more Vitamin B12, 3.7 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 5 ounces of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 5 ounces of Boiled California Red Kidney Beans have 4.3 times more Copper, 5.6 times more Iron, 4 times more Magnesium, 3.8 times more Manganese, 7.2 times more Phosphorus, 5.6 times more Potassium, 6 times more Selenium and 1.4 times more Zinc than Ready-to-drink Chocolate Almond Milk.
• While 5 oz of Ready-to-drink Chocolate Almond Milk contain 2.8 times more Calcium, 17.8 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.5 times more Energy, more Omega 3, 2.4 times more Carbohydrate, 23.3 times more Fiber and 14.5 times more Protein than Ready-to-drink Chocolate Almond Milk.
• 5 ounces of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled California Red Kidney Beans as well as Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 6 in five ounces.