Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS SILK Blueberry soy yogurt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
SILK Blueberry soy yogurt	11%	12%	77%

Macro Nutrients

	Boiled Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 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	17.5% 23g	13% 17g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	17% 12.4g	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	19.5% 7.4g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	32.5% 130μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	19.6% 17.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	SILK Blueberry soy yogurt	Recommended Dietary Allowance
Calcium	2.8% 28mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	36.8% 2.94mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	NA	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	20.3% 142mg	NA	700mg per day for Men 19-50 years
Potassium	12% 403mg	NA	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	NA	11mg per day for Men 19-50 years
Water	1.8% 67g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS SILK Blueberry soy yogurt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of SILK Blueberry soy yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs SILK Blueberry soy yogurt:

• 100 g of SILK Blueberry soy yogurt contain 14.7 times more Vitamin C than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs SILK Blueberry soy yogurt:

• 100 grams of Boiled Red Kidney Beans have 4.6 times more Iron than SILK Blueberry soy yogurt.
• While 100 g of SILK Blueberry soy yogurt contain 6.3 times more Calcium than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 1.4 times more Energy, 1.3 times more Carbohydrate, 12.3 times more Fiber and 3.7 times more Protein than SILK Blueberry soy yogurt.
• While 100 g of SILK Blueberry soy yogurt contain 38.6 times more Sugars than Boiled Red Kidney Beans.
• 100 grams of SILK Blueberry soy yogurt provide inadequate amounts of Fiber