Comparing Nutrients in 100 calories SILK Black Cherry soy yogurt VS Red Kidney Beans

Weight per 100 calories

• SILK Black Cherry soy yogurt: 114g
• Red Kidney Beans: 29.7g

Raw Red Kidney Beans have 3.8 times more energy per unit of mass than SILK Black Cherry soy yogurt, which is high in comparison to other foods. SILK Black Cherry soy yogurt having average energy density.

Which food has more nutrients per 100 calories - SILK Black Cherry soy yogurt or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
SILK Black Cherry soy yogurt	11%	12%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	SILK Black Cherry soy yogurt	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	NA	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	14% 18g	130g per day for Men 19-50 years
Sugars	18.4% 13.4g	0.86% 0.62g	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	1.8% 0.68g	12% 4.5g	38g per day for Men 19-50 years
Protein	4.77% 2.67g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	SILK Black Cherry soy yogurt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.06% 0.12mg	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	NA	29.2% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Black Cherry soy yogurt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	NA	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	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	9.1% 0.73mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	NA	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	NA	14.3% 0.33mg	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	NA	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	NA	12% 403mg	3400mg per day for Men 19-50 years
Selenium	NA	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	NA	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.094% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of SILK Black Cherry soy yogurt vs Red Kidney Beans:

• SILK Black Cherry soy yogurt has 15 times more Vitamin C than Raw Red Kidney Beans.

Comparing minerals per 100 calories for SILK Black Cherry soy yogurt vs Red Kidney Beans:

• SILK Black Cherry soy yogurt has 8.1 times more Calcium and 25.5 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.7 times more Iron than SILK Black Cherry soy yogurt.

Comparison of macro-nutrients per 100 calories:

• SILK Black Cherry soy yogurt has 4.3 times more Fat and 21.4 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 6.6 times more Fiber and 2.5 times more Protein than SILK Black Cherry soy yogurt.
• Both SILK Black Cherry soy yogurt and Raw Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both SILK Black Cherry soy yogurt as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.