Comparing Nutrients in 100 grams Red Kidney Beans VS SILK Key Lime soy yogurt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
SILK Key Lime soy yogurt	10%	12%	78%

Macro Nutrients

	Red Kidney Beans	SILK Key Lime soy yogurt	Recommended Dietary Allowance
Energy	11.6% 337kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0% 0g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	SILK Key Lime soy yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	SILK Key Lime soy yogurt	Recommended Dietary Allowance
Calcium	8.3% 83mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	NA	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	58% 406mg	NA	700mg per day for Men 19-50 years
Potassium	40% 1359mg	NA	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	NA	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.1% 77.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS SILK Key Lime soy yogurt per 100 g

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

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

• 100 g of SILK Key Lime soy yogurt contain 3.9 times more Vitamin C than Raw Red Kidney Beans.

Comparing minerals per 100 grams for Red Kidney Beans vs SILK Key Lime soy yogurt:

• 100 grams of Red Kidney Beans have 10.5 times more Iron than SILK Key Lime soy yogurt.
• While 100 g of SILK Key Lime soy yogurt contain 2.1 times more Calcium and 6.6 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 3.8 times more Energy, 3.5 times more Carbohydrate, 25.3 times more Fiber and 9.6 times more Protein than SILK Key Lime soy yogurt.
• While 100 g of SILK Key Lime soy yogurt contain 5.9 times more Sugars than Raw Red Kidney Beans.
• 100 grams of SILK Key Lime soy yogurt provide inadequate amounts of Fiber