Comparing Nutrients in 7 ounces Canned Refried Beans VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Soybeans	33%	40%	27%

Macro Nutrients

	Canned Refried Beans	Soybeans	Recommended Dietary Allowance
Energy	6.16% 179kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 4g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	18% 5.72g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	46% 60g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	20% 14.5g	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	% 1.07g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	129% 72.4g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	145% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	31.5% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	57.5% 0.75mg	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	5.46% 22μg	186% 744μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.2% 12mg	13.2% 12mg	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	1.2% 0.18mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Soybeans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	366% 3.3mg	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	35.7% 2.86mg	389% 31mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	217% 5mg	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	26% 183mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	105% 3566mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	64.2% 35.3μg	55μg per day for Men 19-50 years
Sodium	49% 734mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.17% 154g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Refried Beans vs Soybeans:

• Raw Soybeans contain 11.5 times more Vitamin B1, 11 times more Vitamin B2, 4.4 times more Vitamin B3, 4.2 times more Vitamin B5, 3.7 times more Vitamin B6, 34.1 times more Vitamin B9, 9.4 times more Vitamin E and 22.4 times more Vitamin K than Canned Refried Beans.
• Both Canned Refried Beans and Raw Soybeans have similar amounts of Vitamin C per 7 oz.
• Both Canned Refried Beans as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Refried Beans vs Soybeans:

• Canned Refried Beans have 185 times more Sodium and 9.1 times more Water than Raw Soybeans.
• While Raw Soybeans contain 9.6 times more Calcium, 12.9 times more Copper, 10.9 times more Iron, 8 times more Magnesium, 8.7 times more Manganese, 7.7 times more Phosphorus, 5.6 times more Potassium, 3.1 times more Selenium and 8.4 times more Zinc than Canned Refried Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Soybeans contain 5 times more Energy, 9.9 times more Fat, 4.6 times more Saturated Fat, 7.9 times more Omega 3, 27.5 times more Omega 6, 2.2 times more Carbohydrate, 13.6 times more Sugars, 2.5 times more Fiber and 7.3 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans as well as Raw Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.