Comparing Nutrients in 1 kilogram Canned Refried Beans, fat-free VS 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	27.2% 790kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	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	104% 135g	76.5% 100g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	108% 78.6g	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	% 6.1g	NA	g per day for Men 19-50 years
Fiber	124% 47g	10.5% 4g	38g per day for Men 19-50 years
Protein	95% 53.4g	40.4% 22.6g	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	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.62mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	59.2% 0.77mg	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	143% 570μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	292% 7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	66.7% 400IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	25% 30μg	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	34% 340mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	229% 2.06mg	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	203% 16mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	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	159% 1110mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21.3% 787g	23% 856g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Refried Beans, fat-free vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 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 Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 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.
• Both Canned Refried Beans, fat-free as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Refried Beans, fat-free vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Canned Refried Beans, fat-free have 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.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 3.7 times more Calcium and 1.3 times more Copper 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 and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 3.4 times more Fat, 4.4 times more Omega 6 and 12.9 times more Sugars than Canned Refried Beans, fat-free.
• 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 1 kg.