Comparing Nutrients in 14 ounces Soymilk, chocolate, with added calcium, vitamins A and D VS Canned Refried Beans, fat-free

Macros Ratio

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

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	8.62% 250kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	3.13% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.4% 39.5g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	43% 31g	3.34% 2.42g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.42g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	49% 18.7g	38g per day for Men 19-50 years
Protein	16% 8.97g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	31% 278μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	34.5% 0.45mg	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	11% 43.7μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	116% 2.78μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26.5% 159IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	50% 500mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	72% 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	24% 1.9mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	NA	56.3% 1.3mg	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	29% 202mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	93% 1389mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	9.2% 340g	8.44% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D vs Canned Refried Beans, fat-free:

• Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 17.5 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12, 1.9 times more Vitamin C, more Vitamin D and 1.5 times more Vitamin K than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 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 Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Soymilk, chocolate, with added calcium, vitamins A and D vs Canned Refried Beans, fat-free:

• Soymilk, chocolate, with added calcium, vitamins A and D have 3.7 times more Calcium and 1.3 times more Copper than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 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 Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Canned Refried Beans, fat-free have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Soymilk, chocolate, with added calcium, vitamins A and D have 3.4 times more Fat, 4.4 times more Omega 6 and 12.9 times more Sugars than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 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 Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Canned Refried Beans, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.