Comparing Nutrients in 7 ounces Canned Kidney Beans VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Canned Kidney Beans	Enhanced Soymilk	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	5.27% 6.85g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	6.93% 5.02g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	41% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	35.6% 0.46mg	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	18% 71.4μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	89.3% 2.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	27% 0.24mg	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	29% 2.32mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	NA	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	25.5% 179mg	NA	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.88% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Enhanced Soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Enhanced Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Enhanced Soymilk:

• 7 ounces of Canned Kidney Beans have 1.9 times more Vitamin B1 than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 3.9 times more Vitamin B2, 8 times more Vitamin B3, 3.1 times more Vitamin B6, more Vitamin B12, 6 times more Vitamin C, more Vitamin D and 126 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Enhanced Soymilk provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E

Comparing minerals per 7 ounces for Canned Kidney Beans vs Enhanced Soymilk:

• 7 ounces of Canned Kidney Beans have 2.4 times more Iron, 1.7 times more Potassium, 5.9 times more Sodium and 1.9 times more Zinc than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 4.1 times more Calcium and 2.6 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Enhanced Soymilk contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.9 times more Energy, 4.2 times more Carbohydrate, 10.8 times more Fiber and 1.8 times more Protein than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 3.3 times more Fat and 1.4 times more Sugars than Canned All Types Kidney Beans.
• 7 ounces of Enhanced Soymilk provide inadequate amounts of Energy and Fiber