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

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Refried Beans, fat-free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.4% 358kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	43.4% 0.69g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.58% 0.61g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.2g	78% 102g	130g per day for Men 19-50 years
Sugars	3.8% 2.77g	NA	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	% 2.77g	NA	g per day for Men 19-50 years
Fiber	56% 21.3g	111% 42g	38g per day for Men 19-50 years
Protein	43.3% 24.2g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Boiled California 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	11.3% 0.14mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	36.3% 0.47mg	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	64.6% 259μg	84% 336μg	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	4.54% 4.1mg	6.05% 5.44mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	146% 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	92% 7.35mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	62.7% 1.44mg	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	72% 503mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	9.65% 357g	8.2% 304g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans contain 4.3 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Canned Refried Beans, fat-free as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Refried Beans, fat-free have 4.8 times more Selenium and 87.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium and 1.3 times more Zinc than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Boiled California Red Kidney Beans have similar amounts of Manganese, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Refried Beans, fat-free have 4.8 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Energy, 1.7 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.