Comparing Nutrients in 7 ounces Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.66% 3.45g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	10% 5.68g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	13% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22% 6.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.77% 39μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	92% 2.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.2% 97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.06% 0.31mg	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

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.6% 246mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	63.7% 0.57mg	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	11.4% 0.91mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.63% 0.62mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	5% 185g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Boiled California Red Kidney Beans:

• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 3.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.3 times more Vitamin B3, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Boiled California Red Kidney Beans:

• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.9 times more Calcium, 1.6 times more Selenium, 9.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.5 times more Copper, 6.5 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 4.3 times more Phosphorus, 3.5 times more Potassium and 2.8 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 3.8 times more Energy, 12.9 times more Carbohydrate, 18.6 times more Fiber and 3.2 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber