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

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Chocolate Soymilk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.87% 0.83g	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	11% 14g	25% 32.3g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	5.72% 3.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	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	3.9% 15.6μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.3% 0.99μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	8.5% 0.68mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	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	10.3% 72.3mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.28% 121g	2.56% 95g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Chocolate Soymilk have 4.5 times more Vitamin B2 and more Vitamin B12 than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 7.3 times more Vitamin B1, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 11.8 times more Vitamin B9 and 2.8 times more Vitamin K than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1 and Vitamin B5
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Unfortified Chocolate Soymilk as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Chocolate Soymilk have 4 times more Selenium, 26.5 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 6.1 times more Iron, 3 times more Magnesium, 2.8 times more Phosphorus, 2.8 times more Potassium and 3.1 times more Zinc than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Boiled Red Kidney Beans contain similar levels of Calcium and Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chocolate Soymilk have 5.5 times more Omega 6 and 24.6 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2 times more Energy, 2.2 times more Omega 3, 2.3 times more Carbohydrate, 18.5 times more Fiber and 3.8 times more Protein than Unfortified Chocolate Soymilk.
• 5 ounces of Chocolate Soymilk provide inadequate amounts of Fiber
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6