Comparing Nutrients in 7 ounces Soymilk, chocolate, with added calcium, vitamins A and D VS 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	4.3% 125kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	1.67% 1.2g	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	% 1.2g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	8% 4.5g	19% 10.6g	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	15.4% 139μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	17.2% 0.22mg	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	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.2% 79.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	3.3% 3.97μg	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	25% 250mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	36% 0.32mg	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	12% 0.95mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	NA	28% 0.65mg	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	14.5% 101mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.22% 156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces 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, 17.5 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12, 1.9 times more Vitamin C, more Vitamin D and 1.5 times more Vitamin K than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 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 Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin E in 7 oz.

Comparing minerals per 7 ounces 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 3.7 times more Calcium and 1.3 times more Copper than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 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 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 and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Soymilk, chocolate, with added calcium, vitamins A and D have 3.4 times more Fat, 4.4 times more Omega 6 and 12.9 times more Sugars than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 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 Soymilk, chocolate, with added calcium, vitamins A and D.
• 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 7 oz.