Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Ready-to-drink Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Boiled Red Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	24% 17.4g	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	38.6% 14.7g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	1.28% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	0.92% 0.012mg	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	64.5% 258μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	103% 2.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	9.7% 8.73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14% 83.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	37% 5.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	14.8% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.43% 137μg	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	73% 5.83mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	7.16% 0.16mg	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	40.3% 282mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	11.4% 1.25mg	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 Red Kidney Beans VS Ready-to-drink Chocolate Almond Milk per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Ready-to-drink Chocolate Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 7 ounces of Boiled Red Kidney Beans have 7.3 times more Vitamin B1, 5.6 times more Vitamin B3, 6.3 times more Vitamin B5, 20 times more Vitamin B6, 130 times more Vitamin B9 and more Vitamin K than Ready-to-drink Chocolate Almond Milk.
• While 7 oz of Ready-to-drink Chocolate Almond Milk contain more Vitamin A, 3.1 times more Vitamin B2, more Vitamin B12, 3.7 times more Vitamin C, more Vitamin D and 93.7 times more Vitamin E than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 7 ounces of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 7 ounces of Boiled Red Kidney Beans have 3.6 times more Copper, 5.5 times more Iron, 3.8 times more Magnesium, 5.7 times more Manganese, 7.5 times more Phosphorus, 5.4 times more Potassium, 6 times more Selenium and 1.7 times more Zinc than Ready-to-drink Chocolate Almond Milk.
• While 7 oz of Ready-to-drink Chocolate Almond Milk contain 6.7 times more Calcium, 35.5 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• 7 ounces of Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.5 times more Energy, more Omega 3, 2.4 times more Carbohydrate, 18.5 times more Fiber and 13.8 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While 7 oz of Ready-to-drink Chocolate Almond Milk contain 27.3 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled Red Kidney Beans as well as Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 6 in seven ounces.