Comparing Nutrients in 7 ounces Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	6.08% 0.097g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.36% 6.97g	89% 116g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	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	1.57% 0.6g	130% 49.4g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.5% 121μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	60.4% 0.79mg	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	4.47% 18μg	195% 780μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	82.7% 2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.4% 244mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	220% 2mg	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	10.7% 0.85mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	24.7% 173mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Royal Red Kidney Beans:

• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12 and more Vitamin D than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 10.5 times more Vitamin B1, 9.5 times more Vitamin B3, 24.8 times more Vitamin B6, 43.7 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Royal Red Kidney Beans:

• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 3.7 times more Sodium and 7.8 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 11.6 times more Copper, 20.2 times more Iron, 9.2 times more Magnesium, 4.7 times more Phosphorus, 11.5 times more Potassium, 1.4 times more Selenium and 11.6 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Royal Red Kidney Beans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 3.9 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 11 times more Energy, 3.1 times more Omega 3, 16.6 times more Carbohydrate, 83 times more Fiber and 10.6 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6