Comparing Nutrients in 14 ounces Canned Refried Beans, fat-free VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Canned Refried Beans, fat-free	Chocolate Soymilk	Recommended Dietary Allowance
Energy	11% 314kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	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	41.2% 53.6g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	43% 31g	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	% 2.42g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	38% 21g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	23.5% 0.31mg	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	56.6% 226μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	116% 2.78μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	13.5% 135mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	91% 0.82mg	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	80.4% 6.43mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	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	63% 441mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	93% 1389mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.44% 312g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Chocolate Soymilk per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Refried Beans, fat-free versus 14 oz of Chocolate Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Refried Beans, fat-free vs Chocolate Soymilk:

• 14 ounces of Canned Refried Beans, fat-free have 1.4 times more Vitamin B1, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.2 times more Vitamin B9 than Chocolate Soymilk.
• While 14 oz of Unfortified Chocolate Soymilk contain 17.5 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12 and 1.5 times more Vitamin K than Canned Refried Beans, fat-free.
• 14 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin K
• 14 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Refried Beans, fat-free as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Refried Beans, fat-free vs Chocolate Soymilk:

• 14 ounces of Canned Refried Beans, fat-free have 1.4 times more Calcium, 3.4 times more Iron, 2.5 times more Magnesium, 2.2 times more Phosphorus, 2.4 times more Potassium, 6.6 times more Sodium and 1.9 times more Zinc than Chocolate Soymilk.
• While 14 oz of Unfortified Chocolate Soymilk contain 1.3 times more Copper than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Chocolate Soymilk contain similar levels of Selenium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Refried Beans, fat-free have 1.3 times more Energy, 2 times more Omega 3, 1.4 times more Carbohydrate, 11.8 times more Fiber and 2.4 times more Protein than Chocolate Soymilk.
• While 14 oz of Unfortified Chocolate Soymilk contain 4.4 times more Omega 6 and 12.9 times more Sugars than Canned Refried Beans, fat-free.
• 14 ounces of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6
• 14 ounces of Chocolate Soymilk provide inadequate amounts of Fiber