Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Boiled California Red Kidney Beans	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	3.15% 0.54g	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	3.83% 4.98g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	1.1% 0.43g	38g per day for Men 19-50 years
Protein	23% 13g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.6% 86.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	1.97% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	1.74% 0.023mg	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	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59% 1.4μg	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	11% 66.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	9.36% 94mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	13.5% 0.12mg	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	53% 4.22mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Soymilk, original and vanilla, light, 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 Boiled California Red Kidney Beans vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 5 ounces of Boiled California Red Kidney Beans have 3.5 times more Vitamin B1, 2.4 times more Vitamin B3, 6.5 times more Vitamin B6 and 8.2 times more Vitamin B9 than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain more Vitamin A, 3.2 times more Vitamin B2, more Vitamin B12 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 and Vitamin D
• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled California Red Kidney Beans as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 5 ounces of Boiled California Red Kidney Beans have 3.4 times more Copper, 6.9 times more Iron, 3.2 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Potassium and 3.7 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 1.9 times more Calcium, 1.9 times more Selenium, 12 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 4.1 times more Energy, 6.4 times more Carbohydrate, 31 times more Fiber and 3.8 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 1.5 times more Omega 3 and 18.9 times more Omega 6 than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber