Comparing Nutrients in 7 ounces Canned Kidney Beans VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soymilk	24%	29%	47%

Macro Nutrients

	Canned Kidney Beans	Soymilk	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	6.8% 1.16g	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	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	11% 7.9g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soymilk	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11.8% 0.15mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soymilk	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	28.2% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	19.2% 0.44mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.72% 175g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.9 times more Vitamin B1, 2 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Soymilk Unfortified.
• While Soymilk Unfortified contains 1.4 times more Vitamin B2 and 2.7 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk Unfortified have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Canned All Types Kidney Beans as well as Soymilk Unfortified have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Canned All Types Kidney Beans have 1.4 times more Calcium, 1.8 times more Iron, 1.7 times more Phosphorus, 2 times more Potassium, 5.8 times more Sodium and 3.8 times more Zinc than Soymilk Unfortified.
• While Soymilk Unfortified contains 1.3 times more Manganese and 5.3 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk Unfortified have similar amounts of Copper, Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.6 times more Energy, 2.3 times more Carbohydrate, 7.2 times more Fiber and 1.6 times more Protein than Soymilk Unfortified.
• While Soymilk Unfortified contains 2.9 times more Fat, 5.5 times more Omega 6 and 2.2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soymilk Unfortified have similar amounts of Omega 3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Soymilk Unfortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.