Comparing Nutrients in 100 calories Canned Refried Beans, fat-free VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 100 calories

• Canned Refried Beans, fat-free: 127g
• Soymilk, chocolate, with added calcium, vitamins A and D: 159g

Canned Refried Beans, fat-free have 1.3 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Canned Refried Beans, fat-free	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	12% 15.8g	130g per day for Men 19-50 years
Sugars	1.07% 0.77g	17.2% 12.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	1.67% 0.63g	38g per day for Men 19-50 years
Protein	12% 6.76g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.16% 0.038mg	2.9% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	9.4% 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	18% 72μg	4.37% 17.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	46.3% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.27% 1.14mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10.6% 63.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.34% 0.051mg	1.16% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.3% 43mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	36.3% 0.33mg	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	25.6% 2.05mg	9.52% 0.76mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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% 141mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	6.68% 227mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	29.5% 443mg	5.6% 84mg	1500mg per day for Men 19-50 years
Zinc	7.48% 0.82mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.67% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Refried Beans, fat-free vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Canned Refried Beans, fat-free have 1.7 times more Vitamin B5 and 4.1 times more Vitamin B9 than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 21.9 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B12, 2.4 times more Vitamin C, more Vitamin D, 3.4 times more Vitamin E and 1.9 times more Vitamin K than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin B1 and Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Canned Refried Beans, fat-free vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Canned Refried Beans, fat-free have 2.7 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, 5.3 times more Sodium and 1.5 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 4.6 times more Calcium, 1.6 times more Copper and 1.4 times more Water than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Refried Beans, fat-free have 1.6 times more Omega 3, 9.4 times more Fiber and 1.9 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 4.3 times more Fat, 3.2 times more Saturated Fat, 5.5 times more Omega 6 and 16.2 times more Sugars than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Refried Beans, fat-free as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.