Comparing Nutrients in 1 kilogram 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	39.3% 1140kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	99% 1.58g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	34.4% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 202g	38% 49.2g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	50.3% 36.5g	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	% 5.4g	NA	g per day for Men 19-50 years
Fiber	145% 55g	5.26% 2g	38g per day for Men 19-50 years
Protein	125% 70g	46.4% 26g	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	61% 550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24% 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	60% 240μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	354% 8.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	71.7% 430IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	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	63% 630mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	183% 1.65mg	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	166% 13.3mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	27% 0.62mg	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	144% 1010mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	NA	42% 23μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	19% 706g	24.4% 904g	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 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Pinto Beans versus 1 kg 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 1 kilogram of Canned Pinto Beans vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 1 kilogram of Canned Pinto Beans has 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 1 kg of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 9.7 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Canned Pinto Beans, Solids.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Canned Pinto Beans vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 1 kilogram of Canned Pinto Beans has 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 1 kg of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 2 times more Calcium and 1.3 times more Water than Canned Pinto Beans, Solids.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Pinto Beans has 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 1 kg of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 5.1 times more Omega 6 and 6.8 times more Sugars than Canned Pinto Beans, Solids.
• 1 kilogram of Canned Pinto Beans provide inadequate amounts of Omega 6
• 1 kilogram of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber