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

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Refried Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	31% 900kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	175% 228g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	% 5.4g	NA	g per day for Men 19-50 years
Fiber	97% 37g	168% 64g	38g per day for Men 19-50 years
Protein	89% 49.8g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Boiled 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	63.3% 0.76mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	27.5% 110μg	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	66.7% 60mg	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	6% 0.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	240% 2.16mg	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	180% 14.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	187% 4.3mg	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	131% 920mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	21% 778g	18% 669g	3700g per day for Men 19-50 years

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

• Canned Refried Beans have 1.4 times more Vitamin B2 and 5 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B3, 11.8 times more Vitamin B9 and 4 times more Vitamin K than Canned Refried Beans.
• Both Canned Refried Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Canned Refried Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Canned Refried Beans have 5.3 times more Selenium and 370 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Copper, 1.5 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Canned Refried Beans.
• Both Canned Refried Beans and Boiled All Types Kidney Beans have similar amounts of Calcium, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Refried Beans have 4 times more Fat, 8.6 times more Saturated Fat and 3.3 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Energy, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans and Boiled All Types Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Canned Refried Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.