Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Canned Kidney Beans	Canned Refried Beans	Recommended Dietary Allowance
Energy	29% 840kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	20.7% 20g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	21.2% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	104% 136g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	7.45% 5.4g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 5.4g	g per day for Men 19-50 years
Fiber	113% 43g	97% 37g	38g per day for Men 19-50 years
Protein	93% 52.2g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	79.2% 1.03mg	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	90% 360μg	27.5% 110μg	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	13.3% 12mg	66.7% 60mg	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	1.33% 0.2mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Refried Beans	Recommended Dietary Allowance
Calcium	34% 340mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	143% 1.3mg	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	146% 11.7mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	126% 2.9mg	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	129% 900mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	21% 780g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Canned Refried Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Canned Refried Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Canned Refried Beans:

• 1 kilogram of Canned Kidney Beans has 1.5 times more Vitamin B1, 3.3 times more Vitamin B9 and 2 times more Vitamin K than Canned Refried Beans.
• While 1 kg of Canned Refried Beans contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 5 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Refried Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Canned Refried Beans have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Canned Refried Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Canned Refried Beans:

• 1 kg of Canned Refried Beans contains 1.3 times more Magnesium, 1.7 times more Manganese, 1.3 times more Potassium, 6.4 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Refried Beans contain similar levels of Calcium, Copper, Iron, Phosphorus, Sodium and Water per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 3.4 times more Sugars than Canned Refried Beans.
• While 1 kg of Canned Refried Beans contains 3.4 times more Fat, 2.1 times more Omega 3 and 3.4 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Refried Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6