Comparing Nutrients in 7 ounces Soymilk, original and vanilla, with added calcium, vitamins A and D VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Canned Pinto Beans	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.5% 9.76g	31% 40g	130g per day for Men 19-50 years
Sugars	10% 7.24g	1.48% 1.07g	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	% 1.07g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	NA	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	4.47% 18μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	70.3% 1.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.2% 85.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	24.4% 244mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	57% 0.51mg	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	10.4% 0.83mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	33% 0.76mg	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	12% 85.3mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	NA	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.85% 179g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, with added calcium, vitamins A and D VS Canned Pinto Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D versus 7 oz of Canned Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D vs Canned Pinto Beans:

• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have 9.7 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Canned Pinto Beans.
• While 7 oz of Canned Pinto Beans, Solids contain 1.8 times more Vitamin B1 and 2.7 times more Vitamin B9 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 7 ounces of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Soymilk, original and vanilla, with added calcium, vitamins A and D vs Canned Pinto Beans:

• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have 2 times more Calcium and 1.3 times more Water than Canned Pinto Beans.
• While 7 oz of Canned Pinto Beans, Solids contain 1.6 times more Copper, 3.2 times more Iron, 2.1 times more Magnesium, 6.2 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium, 5.1 times more Sodium and 2.3 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have 5.1 times more Omega 6 and 6.8 times more Sugars than Canned Pinto Beans.
• While 7 oz of Canned Pinto Beans, Solids contain 2.7 times more Energy, 2.1 times more Omega 3, 4.1 times more Carbohydrate, 27.5 times more Fiber and 2.7 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• 7 ounces of Canned Pinto Beans provide inadequate amounts of Omega 6