Comparing Nutrients in 1 kilogram 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	27.2% 790kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	175% 228g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	4.4% 3.2g	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	% 6.1g	NA	g per day for Men 19-50 years
Fiber	124% 47g	195% 74g	38g per day for Men 19-50 years
Protein	95% 53.4g	155% 86.7g	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	25% 0.3mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.62mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	92% 1.2mg	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	143% 570μg	325% 1300μg	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	10% 9mg	13.3% 12mg	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	2.67% 0.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	70% 84μg	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	34% 340mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	269% 2.42mg	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	203% 16mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	207% 4.77mg	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	159% 1110mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	21.3% 787g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Boiled Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Refried Beans, fat-free vs Boiled Red Kidney Beans:

• 1 kg of Boiled Red Kidney Beans contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Canned Refried Beans, fat-free vs Boiled Red Kidney Beans:

• 1 kilogram of Canned Refried Beans, fat-free has 1.2 times more Calcium, 4.8 times more Selenium and 175 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 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 one kilogram.
• Both Canned Refried Beans, fat-free as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.