Comparing Nutrients in 1 kilogram Soymilk, original and vanilla, with added calcium, vitamins A and D VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Canned Pinto Beans	Recommended Dietary Allowance
Energy	15% 430kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	4.94% 1.58g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	99% 1.58g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	156% 202g	130g per day for Men 19-50 years
Sugars	50.3% 36.5g	7.45% 5.4g	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	% 5.4g	g per day for Men 19-50 years
Fiber	5.26% 2g	145% 55g	38g per day for Men 19-50 years
Protein	46.4% 26g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	61% 550μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	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	22.5% 90μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	354% 8.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	71.7% 430IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	123% 1230mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	288% 2.6mg	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	52.5% 4.2mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	167% 3.83mg	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	61.4% 430mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	36% 1220mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	NA	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	24.4% 904g	19% 706g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, with added calcium, vitamins A and D VS Canned Pinto Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Soymilk, original and vanilla, with added calcium, vitamins A and D versus 1 kg of Canned Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Soymilk, original and vanilla, with added calcium, vitamins A and D vs Canned Pinto Beans:

• 1 kilogram of Soymilk, original and vanilla, with added calcium, vitamins A and D has 9.7 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Canned Pinto Beans.
• While 1 kg of Canned Pinto Beans, Solids contains 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.
• 1 kilogram of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin C in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

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