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

Weight per 100 calories

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

Boiled California Red Kidney Beans have 1.6 times more energy per unit of mass than Canned Refried Beans, fat-free, which is average in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Canned Refried Beans, fat-free have 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Vitamin B1 and 2.6 times more Vitamin B2 than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin C per 100 kcal.
• Both Canned Refried Beans, fat-free as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

• Canned Refried Beans, fat-free have 1.2 times more Magnesium, 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 Canned Refried Beans, fat-free and Boiled California Red Kidney Beans have similar amounts of Calcium, Copper, Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Refried Beans, fat-free have 7.5 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Fiber than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Boiled California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Canned Refried Beans, fat-free as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.