Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS SILK Blueberry soy yogurt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
SILK Blueberry soy yogurt	11%	12%	77%

Macro Nutrients

	Boiled Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Energy	8.7% 252kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.4% 2.34g	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	NA	1.6g per day for Men 19-50 years
Omega 6	1.25% 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	35% 45.2g	26% 34g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	34% 24.5g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	8.33% 4.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	39% 35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	NA	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	73% 5.83mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	NA	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	NA	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	NA	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	NA	11mg per day for Men 19-50 years
Water	3.6% 133g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS SILK Blueberry soy yogurt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of SILK Blueberry soy yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs SILK Blueberry soy yogurt:

• 7 oz of SILK Blueberry soy yogurt contain 14.7 times more Vitamin C than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs SILK Blueberry soy yogurt:

• 7 ounces of Boiled Red Kidney Beans have 4.6 times more Iron than SILK Blueberry soy yogurt.
• While 7 oz of SILK Blueberry soy yogurt contain 6.3 times more Calcium than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.4 times more Energy, 1.3 times more Carbohydrate, 12.3 times more Fiber and 3.7 times more Protein than SILK Blueberry soy yogurt.
• While 7 oz of SILK Blueberry soy yogurt contain 38.6 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of SILK Blueberry soy yogurt provide inadequate amounts of Fiber