Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS SILK Black Cherry soy yogurt

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
SILK Black Cherry soy yogurt	11%	12%	77%

Macro Nutrients

	Royal Red Kidney Beans	SILK Black Cherry soy yogurt	Recommended Dietary Allowance
Energy	16% 466kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.72% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0% 0g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	18.6% 24g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	93% 35.3g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	64% 36g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	SILK Black Cherry soy yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	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% 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	139% 557μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	SILK Black Cherry soy yogurt	Recommended Dietary Allowance
Calcium	18.6% 186mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	NA	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	154% 12.3mg	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	68.3% 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% 1908mg	NA	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	NA	11mg per day for Men 19-50 years
Water	0.46% 17g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS SILK Black Cherry soy yogurt per 5 oz

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

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

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

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs SILK Black Cherry soy yogurt:

• 5 ounces of Royal Red Kidney Beans have 13.6 times more Iron than SILK Black Cherry soy yogurt.
• While 5 oz of SILK Black Cherry soy yogurt contain 1.3 times more Calcium and 6.6 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 3.7 times more Energy, 3.4 times more Carbohydrate, 41.5 times more Fiber and 10.8 times more Protein than SILK Black Cherry soy yogurt.
• 5 ounces of SILK Black Cherry soy yogurt provide inadequate amounts of Fiber