Comparing Nutrients in 7 ounces Canned Refried Beans, fat-free VS Chocolate Soymilk

Macros Ratio

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

Macro Nutrients

	Canned Refried Beans, fat-free	Chocolate Soymilk	Recommended Dietary Allowance
Energy	5.4% 157kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	15% 19.7g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	21.5% 15.6g	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	% 1.2g	NA	g per day for Men 19-50 years
Fiber	24.5% 9.33g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	19% 10.6g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	11.8% 0.15mg	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	28.3% 113μg	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	3.75% 3.37mg	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	0.53% 0.079mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	45.4% 0.41mg	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	40% 3.2mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	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	31.5% 220mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.22% 156g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Chocolate Soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Refried Beans, fat-free versus 7 oz of Chocolate Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Refried Beans, fat-free vs Chocolate Soymilk:

• 7 ounces of Canned Refried Beans, fat-free have 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 Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 17.5 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12 and 1.5 times more Vitamin K than Canned Refried Beans, fat-free.
• 7 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin K
• 7 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Refried Beans, fat-free as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Refried Beans, fat-free vs Chocolate Soymilk:

• 7 ounces of Canned Refried Beans, fat-free have 1.4 times more Calcium, 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 Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 1.3 times more Copper than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Chocolate Soymilk contain similar levels of Selenium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Refried Beans, fat-free have 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 Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 4.4 times more Omega 6 and 12.9 times more Sugars than Canned Refried Beans, fat-free.
• 7 ounces of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6
• 7 ounces of Chocolate Soymilk provide inadequate amounts of Fiber