Comparing Nutrients in 5 ounces Enhanced Soymilk VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Enhanced Soymilk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.82g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	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	3.76% 4.9g	25% 32.3g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	1.5% 0.57g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Enhanced Soymilk	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	7.32% 0.088mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.67mg	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	25.4% 0.33mg	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	11.3% 45.4μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	63.8% 1.53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.3% 10.2mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11% 66.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.57mg	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

	Enhanced Soymilk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 198mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	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	8.7% 0.69mg	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	5.88% 200mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	4.72% 71mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.5% 129g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Enhanced Soymilk VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Enhanced Soymilk 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 Enhanced Soymilk vs Boiled Red Kidney Beans:

• 5 ounces of Enhanced Soymilk have 3.4 times more Vitamin B2, 5.7 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12, 6 times more Vitamin C, more Vitamin D and 84 times more Vitamin E than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.6 times more Vitamin B1 and 4.1 times more Vitamin B9 than Enhanced Soymilk.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E

Comparing minerals per 5 ounces for Enhanced Soymilk vs Boiled Red Kidney Beans:

• 5 ounces of Enhanced Soymilk have 5 times more Calcium, 1.9 times more Selenium, 25 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2 times more Copper, 6 times more Iron, 2.9 times more Potassium and 4.5 times more Zinc than Enhanced Soymilk.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enhanced Soymilk have 4 times more Fat and 7.9 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.8 times more Energy, 6.6 times more Carbohydrate, 18.5 times more Fiber and 2.9 times more Protein than Enhanced Soymilk.
• 5 ounces of Enhanced Soymilk provide inadequate amounts of Energy and Fiber