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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
SILK Blueberry soy yogurt	11%	12%	77%

Macro Nutrients

	Royal Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Energy	22.5% 653kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	8.33% 4.66g	56g per day for Men 19-50 years

Vitamins

	Royal 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	64.5% 0.77mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	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	60.4% 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% 780μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Calcium	26% 260mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	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	216% 17.3mg	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	78.6% 2671mg	NA	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	NA	11mg per day for Men 19-50 years
Water	0.64% 23.6g	4.2% 155g	3700g per day for Men 19-50 years

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

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

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

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

• 7 ounces of Royal Red Kidney Beans have 13.6 times more Iron than SILK Blueberry soy yogurt.
• While 7 oz of SILK Blueberry soy yogurt contain 1.3 times more Calcium and 6.6 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 3.7 times more Energy, 3.4 times more Carbohydrate, 41.5 times more Fiber and 10.8 times more Protein than SILK Blueberry soy yogurt.
• 7 ounces of SILK Blueberry soy yogurt provide inadequate amounts of Fiber