Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	48.6% 18.5g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.5% 121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	6.35% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.7% 2μg	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	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	13% 131mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	74% 5.9mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	6.4% 0.15mg	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	39% 272mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Soymilk, chocolate and other flavors, light, 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 Boiled California Red Kidney Beans vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 7 ounces of Boiled California Red Kidney Beans have 3.5 times more Vitamin B1, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 8.2 times more Vitamin B9 than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain more Vitamin A, 3.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Boiled California Red Kidney Beans as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Copper, 5.1 times more Iron, 3.2 times more Magnesium, 4.3 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium and 3.7 times more Zinc than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 1.9 times more Calcium, 1.4 times more Selenium, 11.5 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.6 times more Energy, 2.7 times more Carbohydrate, 13.3 times more Fiber and 4.3 times more Protein than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 1.4 times more Omega 3 and 17.9 times more Omega 6 than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber