Comparing Nutrients in 5 ounces Red Kidney Beans VS SILK Blueberry soy yogurt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
SILK Blueberry soy yogurt	11%	12%	77%

Macro Nutrients

	Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Energy	16.5% 478kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.72% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0% 0g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	18.6% 24g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	24% 17.5g	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	56.7% 21.5g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	57% 32g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	27.7% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Calcium	11.8% 118mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	NA	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	NA	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	NA	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	NA	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS SILK Blueberry soy yogurt per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of SILK Blueberry soy yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs SILK Blueberry soy yogurt:

• 5 oz of SILK Blueberry soy yogurt contain 3.9 times more Vitamin C than Raw Red Kidney Beans.

Comparing minerals per 5 ounces for Red Kidney Beans vs SILK Blueberry soy yogurt:

• 5 ounces of Red Kidney Beans have 10.5 times more Iron than SILK Blueberry soy yogurt.
• While 5 oz of SILK Blueberry soy yogurt contain 2.1 times more Calcium and 6.7 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 3.8 times more Energy, 3.6 times more Carbohydrate, 25.3 times more Fiber and 9.6 times more Protein than SILK Blueberry soy yogurt.
• While 5 oz of SILK Blueberry soy yogurt contain 5.9 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of SILK Blueberry soy yogurt provide inadequate amounts of Fiber