Comparing Nutrients in 1 pound Canned Kidney Beans VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Canned Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	13% 381kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	43.4% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	3.58% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	47% 61.2g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	3.8% 2.77g	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	% 8.4g	% 2.77g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	56% 21.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	43.3% 24.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	39.4% 0.51mg	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	41% 163μg	64.6% 259μg	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	6.05% 5.44mg	4.54% 4.1mg	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	0.6% 0.091mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	15.4% 154mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	82% 0.74mg	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	66.3% 5.3mg	92% 7.35mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	64.3% 1.48mg	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	58.3% 408mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.65% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Canned Refried Beans, fat-free per 1 lb

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

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

• 1 pound of Canned Kidney Beans has 3.9 times more Vitamin B1, 3.4 times more Vitamin B2 and 2.1 times more Vitamin K than Canned Refried Beans, fat-free.
• While 1 lb of Canned Refried Beans, fat-free contains 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Refried Beans, fat-free provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin K
• Both Canned All Types Kidney Beans as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Canned Refried Beans, fat-free:

• 1 lb of Canned Refried Beans, fat-free contains 1.4 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.5 times more Potassium, 6.3 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Refried Beans, fat-free contain similar levels of Calcium, Copper, Phosphorus, Sodium and Water per one pound.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 3 times more Sugars than Canned Refried Beans, fat-free.
• While 1 lb of Canned Refried Beans, fat-free contains 1.9 times more Omega 3 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Refried Beans, fat-free offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• Both Canned All Types Kidney Beans as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in one pound.