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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Canned Red Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	6.06% 176kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	23.4% 30.5g	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	7.43% 5.4g	7.14% 5.17g	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	0.2% 0.14g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 4.9g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	20% 11.3g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	8.66% 78μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.95% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.4% 0.044mg	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	9.92% 39.7μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	50.2% 1.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10% 61IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.04% 0.16mg	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

	Canned Red Kidney Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	26% 0.23mg	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	26.6% 2.13mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	3.82% 0.088mg	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	24.5% 172mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	11.5% 393mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	22% 327mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.46% 128g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Red Kidney Beans have 2.3 times more Vitamin B1 and 3.1 times more Vitamin B9 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 11.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• Both Canned Red Kidney Beans, Solids as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in five ounces.

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

• 5 ounces of Canned Red Kidney Beans have 1.6 times more Copper, 3.6 times more Iron, 2 times more Magnesium, 6.2 times more Manganese, 2.8 times more Phosphorus, 2.3 times more Potassium, 4.9 times more Sodium and 2.9 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.2 times more Calcium, 1.4 times more Selenium and 1.3 times more Water than Canned Red Kidney Beans, Solids.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans have 2.9 times more Energy, 4.4 times more Carbohydrate, 27.5 times more Fiber and 3.1 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 4.9 times more Omega 6 than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Soymilk, original and vanilla, with added calcium, vitamins A and D offer comparable quantities of Omega 3 and Sugars per five ounces.
• 5 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber