Comparing Nutrients in 7 ounces Chocolate Soymilk VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Chocolate Soymilk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	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	15% 19.7g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	2.1% 0.79g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	8% 4.5g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	5.46% 22μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	12% 0.95mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	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	14.5% 101mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Chocolate Soymilk VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Chocolate Soymilk 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 Chocolate Soymilk vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Chocolate Soymilk have 3.9 times more Vitamin B2 and more Vitamin B12 than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 4.8 times more Vitamin B1, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.4 times more Vitamin K than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1 and Vitamin B5
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12
• Both Unfortified Chocolate Soymilk as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Chocolate Soymilk vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Chocolate Soymilk have 1.4 times more Copper and 4.4 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.6 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 1.8 times more Potassium, 4.8 times more Sodium and 1.8 times more Zinc than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Canned Red Kidney Beans with Liquids contain similar levels of Calcium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chocolate Soymilk have 1.5 times more Omega 3, 7 times more Omega 6 and 4.2 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Energy, 1.5 times more Carbohydrate, 10.8 times more Fiber and 2.3 times more Protein than Unfortified Chocolate Soymilk.
• 7 ounces of Chocolate Soymilk provide inadequate amounts of Fiber
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6