Comparing Nutrients in 7 ounces SILK Black Cherry soy yogurt VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
SILK Black Cherry soy yogurt	11%	12%	77%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	SILK Black Cherry soy yogurt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	6.02% 175kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	32% 23.3g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	8.33% 4.66g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	SILK Black Cherry soy yogurt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.2% 0.16mg	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	NA	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Black Cherry soy yogurt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	35% 349mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	NA	32.4% 0.29mg	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	16% 1.27mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	25% 0.58mg	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	NA	30% 210mg	700mg per day for Men 19-50 years
Potassium	NA	15% 516mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	NA	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Black Cherry soy yogurt VS Canned Red Kidney Beans with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of SILK Black Cherry soy yogurt vs Canned Red Kidney Beans with Liquids:

• 7 ounces of SILK Black Cherry soy yogurt have 22 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for SILK Black Cherry soy yogurt vs Canned Red Kidney Beans with Liquids:

• 7 ounces of SILK Black Cherry soy yogurt have 6.1 times more Calcium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2 times more Iron and 21.3 times more Sodium than SILK Black Cherry soy yogurt.
• Both SILK Black Cherry soy yogurt and Canned Red Kidney Beans with Liquids contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of SILK Black Cherry soy yogurt have 6.4 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 7.2 times more Fiber and 2.2 times more Protein than SILK Black Cherry soy yogurt.
• Both SILK Black Cherry soy yogurt and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of SILK Black Cherry soy yogurt provide inadequate amounts of Fiber