Comparing Nutrients in 300 calories Chocolate Soymilk VS Canned Refried Beans, fat-free

Weight per 300 calories

• Chocolate Soymilk: 476g
• Canned Refried Beans, fat-free: 380g

Canned Refried Beans, fat-free have 1.3 times more energy per unit of mass than Unfortified Chocolate Soymilk, which is average in comparison to other foods. Chocolate Soymilk having low energy density.

Discover which food has more nutrients per 300 calories - Chocolate Soymilk or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Chocolate Soymilk	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.3g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.4g	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	3.2% 2.3g	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	% 2.3g	g per day for Men 19-50 years
Fiber	5% 1.9g	47% 18g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	33% 0.43mg	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	13% 52.4μg	54% 216μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9% 8.1mg	3.8% 3.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.32% 0.048mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	6.33% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	12% 119mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	68.8% 0.62mg	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	28.6% 2.3mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	NA	54% 1.24mg	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	34.7% 243mg	60.2% 422mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	39.4% 21.6μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	11% 408g	8.08% 299g	3700g per day for Men 19-50 years

Chocolate Soymilk VS Canned Refried Beans, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chocolate Soymilk or Canned Refried Beans, fat-free?

Lets compare vitamin content per 300 calories of Chocolate Soymilk vs Canned Refried Beans, fat-free:

• 300 calories of Chocolate Soymilk have 21.9 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B12, 2.4 times more Vitamin C and 1.9 times more Vitamin K than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 1.7 times more Vitamin B5 and 4.1 times more Vitamin B9 than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Canned Refried Beans, fat-free provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin C
• Both Unfortified Chocolate Soymilk as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Chocolate Soymilk vs Canned Refried Beans, fat-free:

• 300 calories of Chocolate Soymilk have 1.6 times more Copper and 1.4 times more Water than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 2.7 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, 5.3 times more Sodium and 1.5 times more Zinc than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Canned Refried Beans, fat-free contain similar levels of Calcium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chocolate Soymilk have 4.3 times more Fat, 5.5 times more Omega 6 and 16.2 times more Sugars than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 1.6 times more Omega 3, 9.4 times more Fiber and 1.9 times more Protein than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Canned Refried Beans, fat-free offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Chocolate Soymilk provide inadequate amounts of Fiber
• 300 calories of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6