Comparing Nutrients in 500 calories Canned Refried Beans, fat-free VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 500 calories

• Canned Refried Beans, fat-free: 633g
• Soymilk, chocolate, with added calcium, vitamins A and D: 794g

Canned Refried Beans, fat-free have 1.3 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Canned Refried Beans, fat-free	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	27.3% 4.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	60.7% 79g	130g per day for Men 19-50 years
Sugars	5.33% 3.86g	86% 62.4g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.86g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.7g	8.35% 3.17g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	47% 0.61mg	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	90% 361μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	231% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.33% 5.7mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	53% 317IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.25mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.7μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	21.5% 215mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	182% 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	128% 10.3mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	57.3% 241mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	NA	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	100% 703mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	65.6% 36μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	148% 2215mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	37.4% 4.1mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	13.5% 498g	18.4% 679g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Refried Beans, fat-free vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Canned Refried Beans, fat-free have 1.7 times more Vitamin B5 and 4.1 times more Vitamin B9 than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 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.
• Both Canned Refried Beans, fat-free and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Canned Refried Beans, fat-free vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Canned Refried Beans, fat-free have 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.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 4.6 times more Calcium, 1.6 times more Copper and 1.4 times more Water than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Refried Beans, fat-free have 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.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 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.
• Both Canned Refried Beans, fat-free and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Refried Beans, fat-free as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.