Comparing Nutrients in 5 ounces SILK Black Cherry soy yogurt VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
SILK Black Cherry soy yogurt	11%	12%	77%
Navy Beans	26%	4%	70%

Macro Nutrients

	SILK Black Cherry soy yogurt	Navy Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	47.7% 0.76g	1.6g per day for Men 19-50 years
Omega 6	NA	2.8% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	66.2% 86g	130g per day for Men 19-50 years
Sugars	23% 16.7g	7.6% 5.5g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.72g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	57% 21.7g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	SILK Black Cherry soy yogurt	Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46.7% 0.61mg	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	129% 516μg	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	NA	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Black Cherry soy yogurt	Navy Beans	Recommended Dietary Allowance
Calcium	25% 249mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	NA	131% 1.2mg	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	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	NA	59% 248mg	420mg per day for Men 19-50 years
Manganese	NA	87.4% 2mg	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	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	NA	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	NA	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	NA	47% 5.17mg	11mg per day for Men 19-50 years
Water	3% 111g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Black Cherry soy yogurt VS Navy Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of SILK Black Cherry soy yogurt versus 5 oz of Navy 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 Navy Beans:

• Both SILK Black Cherry soy yogurt and Raw Navy Beans have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for SILK Black Cherry soy yogurt vs Navy Beans:

• 5 ounces of SILK Black Cherry soy yogurt have 6.5 times more Water than Navy Beans.
• While 5 oz of Raw Navy Beans contain 8.6 times more Iron than SILK Black Cherry soy yogurt.
• Both SILK Black Cherry soy yogurt and Navy Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of SILK Black Cherry soy yogurt have 3 times more Sugars than Navy Beans.
• While 5 oz of Raw Navy Beans contain 3.8 times more Energy, 3.6 times more Carbohydrate, 25.5 times more Fiber and 9.5 times more Protein than SILK Black Cherry soy yogurt.
• 5 ounces of SILK Black Cherry soy yogurt provide inadequate amounts of Fiber