Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Boiled Red Kidney Beans	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.058% 0.057g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	4.5% 5.87g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	27.6% 10.5g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	22% 12.3g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Soymilk (all flavors), nonfat, 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	19% 0.23mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.6% 0.034mg	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	46% 184μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.6% 0.33μg	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	0.28% 0.043mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	19.7% 0.18mg	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	52% 4.17mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	5.4% 80.8mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	1.3% 0.14mg	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 Red Kidney Beans VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Soymilk (all flavors), nonfat, 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 Red Kidney Beans vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 5 ounces of Boiled Red Kidney Beans have 7.3 times more Vitamin B1, 1.8 times more Vitamin B3, 5 times more Vitamin B6, 18.6 times more Vitamin B9 and 3.7 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain more Vitamin A, 3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 5 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 5 ounces of Boiled Red Kidney Beans have 1.9 times more Copper, 8.4 times more Iron, 4.5 times more Magnesium, 1.6 times more Phosphorus, 3.8 times more Potassium and 10.7 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 4.1 times more Calcium, 1.5 times more Selenium, 28.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• 5 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 4.5 times more Energy, 42 times more Omega 3, 5.5 times more Carbohydrate, 37 times more Fiber and 3.5 times more Protein than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 11.4 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Boiled Red Kidney Beans as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 6 in five ounces.