Comparing Nutrients in 5 ounces California Red Kidney Beans VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	California Red Kidney Beans	Chocolate Soymilk	Recommended Dietary Allowance
Energy	16% 468kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	4.87% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	15.4% 11g	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	93% 35.3g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	5.72% 3.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	8.4% 0.11mg	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	140% 558μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.3% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	2.68% 2.4mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	27.6% 276mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	32.4% 0.29mg	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	166% 13.3mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Chocolate Soymilk per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Chocolate Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Chocolate Soymilk:

• 5 ounces of California Red Kidney Beans have 24 times more Vitamin B1, 4 times more Vitamin B3, 8.8 times more Vitamin B5, 5.2 times more Vitamin B6, 35.8 times more Vitamin B9 and 2.6 times more Vitamin C than Chocolate Soymilk.
• While 5 oz of Unfortified Chocolate Soymilk contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chocolate Soymilk provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw California Red Kidney Beans as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Chocolate Soymilk:

• 5 ounces of California Red Kidney Beans have 7.8 times more Calcium, 5.3 times more Copper, 19.5 times more Iron, 10.7 times more Magnesium, 7.9 times more Phosphorus, 10.4 times more Potassium and 7.5 times more Zinc than Chocolate Soymilk.
• While 5 oz of Unfortified Chocolate Soymilk contain 1.5 times more Selenium, 4.8 times more Sodium and 7.3 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 5.2 times more Energy, 6 times more Carbohydrate, 62.3 times more Fiber and 10.8 times more Protein than Chocolate Soymilk.
• While 5 oz of Unfortified Chocolate Soymilk contain 10.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chocolate Soymilk offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Chocolate Soymilk provide inadequate amounts of Fiber