Comparing Nutrients in 100 grams Royal Red Kidney Beans VS SILK Banana-Strawberry soy yogurt

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
SILK Banana-Strawberry soy yogurt	11%	12%	77%

Macro Nutrients

	Royal Red Kidney Beans	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Energy	11.3% 329kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	65.5% 25g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	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	98% 393μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	SILK Banana-Strawberry soy yogurt	Recommended Dietary Allowance
Calcium	13% 131mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	109% 8.7mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	NA	420mg per day for Men 19-50 years
Manganese	48.2% 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	39.6% 1346mg	NA	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	NA	11mg per day for Men 19-50 years
Water	0.32% 12g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS SILK Banana-Strawberry soy yogurt per 100 g

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

Lets compare vitamin content per 100 grams of Royal Red Kidney Beans vs SILK Banana-Strawberry soy yogurt:

• 100 g of SILK Banana-Strawberry soy yogurt contain 3.9 times more Vitamin C than Raw Royal Red Kidney Beans.

Comparing minerals per 100 grams for Royal Red Kidney Beans vs SILK Banana-Strawberry soy yogurt:

• 100 grams of Royal Red Kidney Beans have 13.6 times more Iron than SILK Banana-Strawberry soy yogurt.
• While 100 g of SILK Banana-Strawberry soy yogurt contain 1.3 times more Calcium and 6.6 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 3.7 times more Energy, 3.4 times more Carbohydrate, 41.5 times more Fiber and 10.8 times more Protein than SILK Banana-Strawberry soy yogurt.
• 100 grams of SILK Banana-Strawberry soy yogurt provide inadequate amounts of Fiber