Comparing Nutrients in 100 grams Canned Kidney Beans VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Canned Kidney Beans	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.9% 84kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	6.55% 8.5g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	5.03% 3.65g	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	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	6.78% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	2.85% 0.037mg	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	9% 36μg	1.75% 7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.6% 0.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.83% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3.4% 34mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	22% 0.2mg	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	14.6% 1.17mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	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	13% 90mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	3.8% 57mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.4% 88.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 100 grams of Canned Kidney Beans have 3.1 times more Vitamin B1, 2 times more Vitamin B6 and 5.1 times more Vitamin B9 than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 100 g of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 and Vitamin K per 100 grams.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• 100 grams of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9
• Both Canned All Types Kidney Beans as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 100 grams of Canned Kidney Beans have 3.3 times more Iron, 2.7 times more Magnesium, 2.3 times more Potassium, 5.2 times more Sodium and 4.6 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 100 g of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 3.4 times more Calcium, 1.5 times more Copper and 1.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Canned Kidney Beans lack sufficient amounts of Selenium
• 100 grams of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 1.9 times more Energy, 20.5 times more Omega 3, 1.7 times more Carbohydrate, 21.5 times more Fiber and 2.1 times more Protein than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 100 g of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2 times more Sugars than Canned All Types Kidney Beans.
• 100 grams of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Canned All Types Kidney Beans as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 6 in 100 grams.