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

Macros Ratio

	Protein	Fat	Carbs
SILK Black Cherry soy yogurt	11%	12%	77%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	SILK Black Cherry soy yogurt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	25% 32.3g	130g per day for Men 19-50 years
Sugars	23% 16.7g	0.63% 0.45g	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	2.24% 0.85g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	SILK Black Cherry soy yogurt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	NA	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.7% 25mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Black Cherry soy yogurt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 249mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	38% 0.34mg	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	11.3% 0.91mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	NA	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	NA	29.4% 0.68mg	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	NA	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	NA	17% 571mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3% 111g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of SILK Black Cherry soy yogurt have 14.7 times more Vitamin C than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C

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

• 5 ounces of SILK Black Cherry soy yogurt have 6.3 times more Calcium than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 4.6 times more Iron than SILK Black Cherry soy yogurt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of SILK Black Cherry soy yogurt have 36.8 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.4 times more Energy, 1.3 times more Carbohydrate, 12.3 times more Fiber and 3.7 times more Protein than SILK Black Cherry soy yogurt.
• 5 ounces of SILK Black Cherry soy yogurt provide inadequate amounts of Fiber