Comparing Nutrients in 7 ounces Canned Kidney Beans VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Canned Kidney Beans	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	5.75% 167kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.37% 0.064g	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	13% 17g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	10% 7.24g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	13.5% 121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.35% 1mg	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	5.65% 0.073mg	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	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.6% 81.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	44% 0.39mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.72% 20mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	7.54% 113mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 7 ounces of Canned Kidney Beans have 3.1 times more Vitamin B1, 2 times more Vitamin B6 and 5.1 times more Vitamin B9 than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 and Vitamin K per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9
• Both Canned All Types Kidney Beans as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 7 ounces of Canned Kidney Beans have 3.3 times more Iron, 2.7 times more Magnesium, 2.3 times more Potassium, 5.2 times more Sodium and 4.6 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 3.4 times more Calcium, 1.5 times more Copper and 1.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.9 times more Energy, 20.5 times more Omega 3, 1.7 times more Carbohydrate, 21.5 times more Fiber and 2.1 times more Protein than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2 times more Sugars than Canned All Types Kidney Beans.
• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Canned All Types Kidney Beans as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 6 in seven ounces.