Comparing Nutrients in 5 ounces Soymilk, chocolate, with added calcium, vitamins A and D VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.87% 0.83g	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	11% 14g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	1.5% 0.57g	93% 35.3g	38g per day for Men 19-50 years
Protein	5.72% 3.2g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 99μg	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	28.6% 0.37mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	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	3.9% 15.6μg	140% 558μg	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	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.45% 56.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 179mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	8.5% 0.68mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	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	10.3% 72.3mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.28% 121g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D vs California Red Kidney Beans:

• Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 24 times more Vitamin B1, 4 times more Vitamin B3, 8.8 times more Vitamin B5, 5.2 times more Vitamin B6, 35.8 times more Vitamin B9 and 2.6 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 5 oz.

Comparing minerals per 5 ounces for Soymilk, chocolate, with added calcium, vitamins A and D vs California Red Kidney Beans:

• Soymilk, chocolate, with added calcium, vitamins A and D have 1.5 times more Selenium, 4.8 times more Sodium and 7.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 5.3 times more Copper, 19.5 times more Iron, 10.7 times more Magnesium, 7.9 times more Phosphorus, 10.4 times more Potassium and 7.5 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 5 ounces:

• Soymilk, chocolate, with added calcium, vitamins A and D have 6.1 times more Fat and 10.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.2 times more Energy, 6 times more Carbohydrate, 62.3 times more Fiber and 10.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Raw California Red Kidney Beans have similar amounts of Omega 3 per 5 oz.
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.