Comparing Nutrients in 5 ounces Soymilk, original and vanilla, with added calcium, vitamins A and D VS Boiled Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Boiled Winged Beans	27%	34%	39%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Winged Beans	Recommended Dietary Allowance
Energy	2.1% 61kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.87% 0.83g	12% 2.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.36% 6.97g	16.3% 21g	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	NA	38g per day for Men 19-50 years
Protein	6.6% 3.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Winged Beans	Recommended Dietary Allowance
Vitamin A	8.66% 78μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.95% 0.15mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	5.12% 0.067mg	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	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	50.2% 1.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	10% 61IU	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, original and vanilla, with added calcium, vitamins A and D	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	17.4% 174mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	122% 1.1mg	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	7.44% 0.6mg	76.7% 6.14mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	3.82% 0.088mg	74% 1.7mg	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	8.7% 61mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.6mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.46% 128g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, with added calcium, vitamins A and D VS Boiled Winged Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D vs Boiled Winged Beans:

• 5 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Winged Beans.
• While 5 oz of Boiled Winged Beans contain 10.2 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Boiled Winged Beans provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Boiled Winged Beans have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Soymilk, original and vanilla, with added calcium, vitamins A and D vs Boiled Winged Beans:

• 5 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have 3.6 times more Sodium and 1.3 times more Water than Boiled Winged Beans.
• While 5 oz of Boiled Winged Beans contain 4.7 times more Copper, 10.3 times more Iron, 3.6 times more Magnesium, 19.3 times more Manganese, 3.6 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium and 5.5 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Boiled Winged Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Winged Beans contain 3.4 times more Energy, 4 times more Fat, 4 times more Saturated Fat, 1.3 times more Omega 3, 2.5 times more Omega 6, 3 times more Carbohydrate and 4.1 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 5 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy