Comparing Nutrients in 14 ounces Canned Pinto Beans VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Canned Pinto Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	15.6% 452kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	6% 5.83g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80.3g	15% 19.5g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	20% 14.5g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	49.5% 27.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	24.3% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.08mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.46% 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	24% 95μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28.4% 171IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	25% 250mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	72.8% 0.65mg	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	66% 5.28mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	10.7% 0.25mg	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	57.3% 401mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	NA	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	7.57% 280g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans VS Soymilk, original and vanilla, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Pinto Beans versus 14 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Pinto Beans vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 14 ounces of Canned Pinto Beans have 1.8 times more Vitamin B1 and 2.7 times more Vitamin B9 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 9.7 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Canned Pinto Beans, Solids.
• 14 ounces of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D
• Both Canned Pinto Beans, Solids as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Canned Pinto Beans vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 14 ounces of Canned Pinto Beans have 1.6 times more Copper, 3.2 times more Iron, 2.1 times more Magnesium, 6.2 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium, 5.1 times more Sodium and 2.3 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2 times more Calcium and 1.3 times more Water than Canned Pinto Beans, Solids.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Pinto Beans have 2.7 times more Energy, 2.1 times more Omega 3, 4.1 times more Carbohydrate, 27.5 times more Fiber and 2.7 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.1 times more Omega 6 and 6.8 times more Sugars than Canned Pinto Beans, Solids.
• 14 ounces of Canned Pinto Beans provide inadequate amounts of Omega 6
• 14 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber