Comparing Nutrients in 100 grams SILK Blueberry soy yogurt VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
SILK Blueberry soy yogurt	11%	12%	77%
Navy Beans	26%	4%	70%

Macro Nutrients

	SILK Blueberry soy yogurt	Navy Beans	Recommended Dietary Allowance
Energy	3.03% 88kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	17% 12.4g	5.35% 3.88g	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	0% 0g	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	% 0.21g	g per day for Men 19-50 years
Sucrose	NA	% 3.33g	g per day for Men 19-50 years
Fiber	1.58% 0.6g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	SILK Blueberry soy yogurt	Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33% 0.43mg	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	91% 364μg	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	19.6% 17.6mg	NA	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Blueberry soy yogurt	Navy Beans	Recommended Dietary Allowance
Calcium	17.6% 176mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	NA	93% 0.83mg	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	8% 0.64mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	NA	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	NA	61.7% 1.4mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	NA	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	NA	33% 3.65mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Blueberry soy yogurt VS Navy Beans per 100 g

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

Lets compare vitamin content per 100 grams of SILK Blueberry soy yogurt vs Navy Beans:

• Both SILK Blueberry soy yogurt and Raw Navy Beans have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for SILK Blueberry soy yogurt vs Navy Beans:

• 100 grams of SILK Blueberry soy yogurt have 6.5 times more Water than Navy Beans.
• While 100 g of Raw Navy Beans contain 8.6 times more Iron than SILK Blueberry soy yogurt.
• Both SILK Blueberry soy yogurt and Navy Beans contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of SILK Blueberry soy yogurt have 3.2 times more Sugars than Navy Beans.
• While 100 g of Raw Navy Beans contain 3.8 times more Energy, 3.6 times more Carbohydrate, 25.5 times more Fiber and 9.5 times more Protein than SILK Blueberry soy yogurt.
• 100 grams of SILK Blueberry soy yogurt provide inadequate amounts of Fiber