Comparing Nutrients in 100 grams Canned Kidney Beans VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Canned Kidney Beans	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.9% 84kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	NA	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	2.96% 3.85g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	0.57% 0.41g	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	1.58% 0.6g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	4.68% 2.62g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	NA	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	NA	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	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3.4% 34mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	NA	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	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	3.1% 13mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	NA	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	4.2% 63mg	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	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Soymilk, original and vanilla, light, unsweetened, 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, original and vanilla, light, unsweetened, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 100 grams of Canned Kidney Beans have 5.1 times more Vitamin B9 than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 100 g of Soymilk, original and vanilla, light, unsweetened, 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.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• 100 grams of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9
• Both Canned All Types Kidney Beans as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 100 grams of Canned Kidney Beans have 2.5 times more Iron, 2.1 times more Magnesium, 2 times more Potassium, 4.7 times more Sodium and 4.6 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 100 g of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 3.6 times more Calcium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Soymilk, original and vanilla, light, unsweetened, 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 2.5 times more Energy, 3.8 times more Carbohydrate, 4.5 times more Sugars, 7.2 times more Fiber and 2 times more Protein than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• 100 grams of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber