Comparing Nutrients in 1 kilogram 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	21.7% 630kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	7.9% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 100g	104% 135g	130g per day for Men 19-50 years
Sugars	108% 78.6g	8.4% 6.1g	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	% 6.1g	g per day for Men 19-50 years
Fiber	10.5% 4g	124% 47g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	95% 53.4g	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	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.62mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	22.6% 3.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	87% 1.13mg	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	27.5% 110μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	292% 7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	10% 9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	66.7% 400IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	16.7% 20μg	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	126% 1260mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	181% 1.63mg	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	60% 4.8mg	203% 16mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	NA	142% 3.26mg	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	73% 510mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	23% 856g	21.3% 787g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.