Comparing Nutrients in 5 ounces Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.15% 0.54g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.83% 4.98g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	1.1% 0.43g	93% 35.3g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Royal 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	4.37% 0.052mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.97% 0.31mg	18.7% 3mg	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	1.74% 0.023mg	43% 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	3.2% 12.8μg	139% 557μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	59% 1.4μg	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% 66.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.57% 0.085mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.4% 174mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	157% 1.4mg	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	7.6% 0.61mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	68.3% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D versus 5 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Royal Red Kidney Beans:

• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12 and more Vitamin D than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 10.5 times more Vitamin B1, 9.5 times more Vitamin B3, 24.8 times more Vitamin B6, 43.7 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Royal Red Kidney Beans:

• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 3.7 times more Sodium and 7.8 times more Water than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 11.6 times more Copper, 20.2 times more Iron, 9.2 times more Magnesium, 4.7 times more Phosphorus, 11.5 times more Potassium, 1.4 times more Selenium and 11.6 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Royal Red Kidney Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 3.9 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 11 times more Energy, 3.1 times more Omega 3, 16.6 times more Carbohydrate, 83 times more Fiber and 10.6 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6