Comparing Nutrients in 14 ounces Royal Red Kidney Beans VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Royal Red Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	45% 1306kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	3.13% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	NA	3.34% 2.42g	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	% 2.42g	g per day for Men 19-50 years
Fiber	260% 99g	49% 18.7g	38g per day for Men 19-50 years
Protein	180% 101g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Royal 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	129% 1.55mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.2% 8.36mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	34.5% 0.45mg	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	390% 1560μg	56.6% 226μg	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	20% 18mg	3.97% 3.57mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	52% 520mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	72% 0.65mg	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	432% 34.5mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	56.3% 1.3mg	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	230% 1611mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	157% 5342mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	93% 1389mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	8.44% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Canned Refried Beans, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Royal Red Kidney Beans versus 14 oz of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Royal Red Kidney Beans vs Canned Refried Beans, fat-free:

• 14 ounces of Royal Red Kidney Beans have 13 times more Vitamin B1, 16 times more Vitamin B2, 5.8 times more Vitamin B3, 4 times more Vitamin B5, 3.5 times more Vitamin B6, 6.9 times more Vitamin B9 and 5 times more Vitamin C than Canned Refried Beans, fat-free.
• 14 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Royal Red Kidney Beans vs Canned Refried Beans, fat-free:

• 14 ounces of Royal Red Kidney Beans have 3.9 times more Calcium, 6.1 times more Copper, 5.4 times more Iron, 3.6 times more Magnesium, 3.4 times more Manganese, 3.7 times more Phosphorus, 3.9 times more Potassium and 4.1 times more Zinc than Canned Refried Beans, fat-free.
• While 14 oz of Canned Refried Beans, fat-free contain 1.8 times more Selenium, 26.9 times more Sodium and 6.6 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Royal Red Kidney Beans have 4.2 times more Energy, 4.3 times more Carbohydrate, 5.3 times more Fiber and 4.7 times more Protein than Canned Refried Beans, fat-free.
• Both Royal Red Kidney Beans and Canned Refried Beans, fat-free offer comparable quantities of Omega 3 per 14 ounces.
• Both Raw Royal Red Kidney Beans as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in 14 ounces.