Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Canned Refried Beans, fat-free

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Canned Refried Beans, fat-free: 127g

Boiled California Red Kidney Beans have 1.6 times more energy per 100g than Canned Refried Beans, fat-free. It has average energy density when compared to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	1.07% 0.77g	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	% 0.77g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13% 7.36g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	3.16% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	11% 0.14mg	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	15% 59.7μg	18% 72μg	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	1.08% 0.97mg	1.27% 1.14mg	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	NA	0.34% 0.051mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	23% 0.21mg	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	30% 2.4mg	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	18% 0.41mg	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	15.8% 110mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	29.5% 443mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.48% 0.82mg	11mg per day for Men 19-50 years
Water	1.46% 54g	2.7% 100g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Canned Refried Beans, Fat-free Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Canned Refried Beans, fat-free?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Canned Refried Beans, fat-free:

• 100 calories of Boiled California Red Kidney Beans have 2.7 times more Vitamin B1 and 2.6 times more Vitamin B2 than Canned Refried Beans, fat-free.
• While 100 kcal of Canned Refried Beans, fat-free contain 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Refried Beans, fat-free provide similar amounts of Vitamin B3 and Vitamin B9 per 100 calories.
• 100 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Canned Refried Beans, fat-free:

• 100 calories of Boiled California Red Kidney Beans have 1.2 times more Calcium than Canned Refried Beans, fat-free.
• While 100 kcal of Canned Refried Beans, fat-free contain 1.6 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 7.5 times more Selenium, 137.3 times more Sodium and 1.8 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Refried Beans, fat-free contain similar levels of Copper, Iron, Magnesium and Zinc per 100 calories.
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans have 1.3 times more Fiber than Canned Refried Beans, fat-free.
• While 100 kcal of Canned Refried Beans, fat-free contain 7.5 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Refried Beans, fat-free offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in 100 calories.