Comparing Nutrients in 5 ounces Vanilla Flavor Sweetened Almond Milk VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Red Kidney Beans	Recommended Dietary Allowance
Energy	1.86% 54kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.2% 9.34g	67% 87g	130g per day for Men 19-50 years
Sugars	12.2% 8.86g	4.1% 2.98g	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	1.5% 0.57g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.92% 89.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.66% 0.11mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.26% 0.013mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	43.3% 0.56mg	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	0.35% 1.4μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	74% 1.77μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.92% 59.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.6% 4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Red Kidney Beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	5.3% 0.43mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	2.03% 0.047mg	68.5% 1.57mg	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	1.6% 11.3mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Vanilla Flavor Sweetened Almond Milk VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Vanilla Flavor Sweetened Almond Milk versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Vanilla Flavor Sweetened Almond Milk vs Red Kidney Beans:

• 5 ounces of Vanilla Flavor Sweetened Almond Milk have more Vitamin A, more Vitamin B12, more Vitamin D and 13.4 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 40.5 times more Vitamin B1, 28.1 times more Vitamin B3, 86.7 times more Vitamin B5, 132.3 times more Vitamin B6, 394 times more Vitamin B9, more Vitamin C and more Vitamin K than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Vanilla Flavor Sweetened Almond Milk and Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 5 ounces for Vanilla Flavor Sweetened Almond Milk vs Red Kidney Beans:

• 5 ounces of Vanilla Flavor Sweetened Almond Milk have 2.3 times more Calcium, 5.3 times more Sodium and 7.8 times more Water than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 41.1 times more Copper, 22.3 times more Iron, 19.7 times more Magnesium, 33.7 times more Manganese, 50.8 times more Phosphorus, 27.2 times more Potassium, 32 times more Selenium and 4.4 times more Zinc than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 5 ounces of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Vanilla Flavor Sweetened Almond Milk have 3 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 8.9 times more Energy, more Omega 3, 9.3 times more Carbohydrate, 38 times more Fiber and 53.6 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 5 ounces of Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.