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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
SILK Blueberry soy yogurt	11%	12%	77%

Macro Nutrients

	Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Energy	23% 669kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0% 0g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	NA	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	26% 34g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	8.33% 4.66g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Calcium	16.5% 165mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	NA	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	NA	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	NA	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	NA	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.2% 155g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Red Kidney Beans vs SILK Blueberry soy yogurt:

• 7 oz of SILK Blueberry soy yogurt contain 3.9 times more Vitamin C than Raw Red Kidney Beans.

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

• 7 ounces of Red Kidney Beans have 10.5 times more Iron than SILK Blueberry soy yogurt.
• While 7 oz of SILK Blueberry soy yogurt contain 2.1 times more Calcium and 6.7 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 3.8 times more Energy, 3.6 times more Carbohydrate, 25.3 times more Fiber and 9.6 times more Protein than SILK Blueberry soy yogurt.
• While 7 oz of SILK Blueberry soy yogurt contain 5.9 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of SILK Blueberry soy yogurt provide inadequate amounts of Fiber