Comparing Nutrients in 1 pound 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	9.85% 286kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	7.15% 6.94g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	43.4% 0.69g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	3.58% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	47% 61.2g	130g per day for Men 19-50 years
Sugars	49% 35.7g	3.8% 2.77g	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	% 2.77g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	56% 21.3g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	43.3% 24.2g	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	35.3% 318μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	39.4% 0.51mg	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	12.5% 50μg	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	132% 3.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	4.54% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.2% 181IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	7.56% 9.07μg	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	57% 572mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	82% 0.74mg	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	27.2% 2.18mg	92% 7.35mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	NA	64.3% 1.48mg	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	33% 231mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	10.5% 388g	9.65% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.