Comparing Nutrients in 5 ounces Soymilk (all flavors), nonfat, with added calcium, vitamins A and D VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.87g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	7.14% 5.17g	NA	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	0.75% 0.28g	93% 35.3g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.6% 86.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	2.5% 9.92μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.6% 0.33μg	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	9.7% 58IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.4% 164mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	173% 1.56mg	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	6.2% 0.5mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	61.6% 1.4mg	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	17.6% 123mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.4% 80.8mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), nonfat, with added calcium, vitamins A and D VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs California Red Kidney Beans:

• 5 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12 and more Vitamin D than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 24 times more Vitamin B1, 1.3 times more Vitamin B2, 6.4 times more Vitamin B3, 16.5 times more Vitamin B6, 56.3 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• 5 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs California Red Kidney Beans:

• 5 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 5.2 times more Sodium and 7.9 times more Water than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.7 times more Calcium, 8.8 times more Copper, 26.7 times more Iron, 16 times more Magnesium, 4.7 times more Phosphorus, 14.2 times more Potassium, 1.8 times more Selenium and 25.5 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• 5 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw California Red Kidney Beans contain 11.8 times more Energy, 21 times more Omega 3, 14.4 times more Carbohydrate, 124.5 times more Fiber and 9.9 times more Protein than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• 5 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.