Comparing Nutrients in 500 calories Chocolate SoymilkVS Canned Refried Beans, fat-free

Weight per 500 calories

Chocolate Soymilk

794g

Canned Refried Beans, fat-free

633g

Canned Refried Beans, fat-free have 1.3 times more energy per unit of mass than Unfortified Chocolate Soymilk, which is average in comparison to other foods. Chocolate Soymilk having low energy density.

Which food has more nutrients per 500 calories - Chocolate Soymilk or Canned Refried Beans, fat-free?

Macros Ratio

Protein Fat Carbs

Chocolate Soymilk

14%

22%

64%

Canned Refried Beans, fat-free

27%

68%

500 kcal ▼

Macro Nutrients

Chocolate Soymilkvs Canned Refried Beans, fat-free

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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12.5%12g

Fat

2.94%2.85g

12 gvs2.85 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.95%1.9g

Saturated Fat

1.84%0.59g

1.9 gvs0.59 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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37.2%0.6g

Omega 3

60.5%0.97g

0.6 gvs0.97 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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27.3%4.63g

Omega 6

5%0.85g

4.63 gvs0.85 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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60.7%79g

Carbohydrate

65.7%85.4g

79 gvs85.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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86%62.4g

Sugars

5.33%3.86g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

62.4 gvs3.86 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.86g

NA gvs3.86 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.35%3.17g

Fiber

78.3%29.7g

3.17 gvs29.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32%18g

Protein

60.4%33.8g

18 gvs33.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chocolate Soymilkvs Canned Refried Beans, fat-free

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.6%0.17mg

Vitamin B1

16%0.19mg

Thiamine

0.17 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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160%2.08mg

Vitamin B2

7.3%0.095mg

Riboflavin

2.08 mgvs0.095 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25.4%4.07mg

Vitamin B3

14.3%2.3mg

Niacin, nicotinic acid, niacinamide

4.07 mgvs2.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.71mg

Vitamin B5

24.7%1.23mg

Pantothenic acid

0.71 mgvs1.23 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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47%0.61mg

Vitamin B6

55%0.72mg

Pyridoxine

0.61 mgvs0.72 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.3μg

Vitamin B9

90%361μg

Folates and Folic Acid

87.3 μgvs361 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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231%5.56μg

Vitamin B12

0%0μg

Cobalamin

5.56 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15%13.5mg

Vitamin C

6.33%5.7mg

Ascorbic acid

13.5 mgvs5.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.53%0.079mg

Vitamin E

1.7%0.25mg

Tocopherols and Tocotrienols

0.079 mgvs0.25 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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20%24μg

Vitamin K

10.5%12.7μg

Phytomenadione or phylloquinone

24 μgvs12.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chocolate Soymilkvs Canned Refried Beans, fat-free

20%198mg

Calcium

21.5%215mg

198 mgvs215 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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182%1.63mg

Copper

115%1.03mg

1.63 mgvs1.03 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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47.6%3.8mg

Iron

128%10.3mg

3.8 mgvs10.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.3%119mg

Magnesium

57.3%241mg

119 mgvs241 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

89.7%2.06mg

NA mgvs2.06 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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58%405mg

Phosphorus

100%703mg

405 mgvs703 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33.4%1135mg

Potassium

64%2177mg

1135 mgvs2177 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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69.3%38μg

Selenium

65.6%36μg

38 μgvs36 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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28%421mg

Sodium

148%2215mg

421 mgvs2215 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg

Zinc

37.4%4.1mg

2.7 mgvs4.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.4%679g

Water

13.5%498g

679 gvs498 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Chocolate Soymilk vs Canned Refried Beans, fat-free:

Unfortified Chocolate Soymilk has 21.9 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B12, 2.4 times more Vitamin C and 1.9 times more Vitamin K than Canned Refried Beans, fat-free.
While Canned Refried Beans, fat-free contain 1.7 times more Vitamin B5 and 4.1 times more Vitamin B9 than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Canned Refried Beans, fat-free have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
Both Unfortified Chocolate Soymilk as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Chocolate Soymilk vs Canned Refried Beans, fat-free:

Unfortified Chocolate Soymilk has 1.6 times more Copper and 1.4 times more Water than Canned Refried Beans, fat-free.
While Canned Refried Beans, fat-free contain 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 Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Canned Refried Beans, fat-free have similar amounts of Calcium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Unfortified Chocolate Soymilk has 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.
While Canned Refried Beans, fat-free contain 1.6 times more Omega 3, 9.4 times more Fiber and 1.9 times more Protein than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Canned Refried Beans, fat-free have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Unfortified Chocolate Soymilk as well as Canned Refried Beans, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Chocolate SoymilkVS Peanut ButterCanned Refried Beans, fat-freeVS Peanut ButterChocolate SoymilkVS Cooked TempehCanned Refried Beans, fat-freeVS Cooked Tempeh

Compare Foods

Comparing Nutrients in 500 calories Chocolate SoymilkVS Canned Refried Beans, fat-free

Weight per 500 calories

Which food has more nutrients per 500 calories - Chocolate Soymilk or Canned Refried Beans, fat-free?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: