Comparing Nutrients in 300 calories Soymilk, chocolate, with added calcium, vitamins A and D VS Canned Refried Beans, fat-free

Weight per 300 calories

• Soymilk, chocolate, with added calcium, vitamins A and D: 476g
• Canned Refried Beans, fat-free: 380g

Canned Refried Beans, fat-free have 1.3 times more energy per unit of mass than Soymilk, chocolate, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Soymilk, chocolate, with added calcium, vitamins A and D or 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	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

	Soymilk, chocolate, with added calcium, vitamins A and D	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	37% 333μg	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	31.7% 190IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.5% 0.52mg	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

	Soymilk, chocolate, with added calcium, vitamins A and D	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	60% 600mg	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

Lets compare vitamin content per 300 calories 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, 21.9 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B12, 2.4 times more Vitamin C, more Vitamin D, 3.4 times more Vitamin E and 1.9 times more Vitamin K than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 1.7 times more Vitamin B5 and 4.1 times more Vitamin B9 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 Vitamin B1 and Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories 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 4.6 times more Calcium, 1.6 times more Copper and 1.4 times more Water than Canned Refried Beans, fat-free.
• While 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 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 per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk, chocolate, with added calcium, vitamins A and D have 4.3 times more Fat, 3.2 times more Saturated Fat, 5.5 times more Omega 6 and 16.2 times more Sugars than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 1.6 times more Omega 3, 9.4 times more Fiber and 1.9 times more Protein 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 Energy and Carbohydrate per 300 kcal.
• 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 300 kcal.