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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Red Kidney Beans	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	NA	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	1.9% 2.47g	67% 87g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	1.87% 0.71g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.17% 82.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.8% 4.73μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7% 28μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	65.6% 1.57μg	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	11.6% 69.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.47% 0.22mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.6% 176mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	8.15% 0.65mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	13% 0.29mg	68.5% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	184% 82.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.48% 45.4mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.02% 0.44mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.45% 16.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D 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 Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Red Kidney Beans:

• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12 and more Vitamin D than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3.9 times more Vitamin B1, 12.8 times more Vitamin B3, 9.5 times more Vitamin B5, 8.1 times more Vitamin B6, 20 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Red Kidney Beans have insufficient amounts of Vitamin E in five ounces.

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

• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.5 times more Calcium, 3.1 times more Sodium and 7.9 times more Water than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 8.5 times more Copper, 14.5 times more Iron, 8.6 times more Magnesium, 5.3 times more Manganese, 12.7 times more Phosphorus, 11.3 times more Potassium, 1.6 times more Selenium and 8.9 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Red Kidney Beans contain 10.2 times more Energy, 35.2 times more Carbohydrate, 5.1 times more Sugars, 30.4 times more Fiber and 7.9 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber