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

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Refried Beans, fat-free	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 314kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	69.6% 90g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	1.75% 1.27g	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	% 2.42g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	38% 21g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Boiled 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	9.92% 0.12mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	36.6% 0.48mg	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	56.6% 226μg	129% 516μg	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	3.97% 3.57mg	5.3% 4.76mg	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	1.06% 0.16mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	107% 0.96mg	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	80.4% 6.43mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	82.3% 1.9mg	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	63% 441mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	93% 1389mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	8.44% 312g	7.2% 266g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Boiled Red Kidney Beans contain 5.3 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B9 and 4.2 times more Vitamin K than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin K
• Both Canned Refried Beans, fat-free as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Canned Refried Beans, fat-free have 1.2 times more Calcium, 4.8 times more Selenium and 175 times more Sodium than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.5 times more Copper, 1.8 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Boiled Red Kidney Beans contain similar levels of Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Red Kidney Beans contain 1.6 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Boiled Red Kidney Beans offer comparable quantities of Omega 3 per 14 ounces.
• Both Canned Refried Beans, fat-free as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.