Comparing Nutrients in 1 pound Canned Refried Beans VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Canned Refried Beans	Dried Butternuts	Recommended Dietary Allowance
Energy	14% 408kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	8.94% 2.86g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	9.63% 1.64g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	42% 54.7g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	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	% 2.45g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	56% 21.3g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	195% 2.54mg	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	12.5% 50μg	75% 299μg	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	30.2% 27.2mg	16% 14.5mg	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	2.72% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Dried Butternuts	Recommended Dietary Allowance
Calcium	13% 132mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	227% 2.04mg	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	81.6% 6.53mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	1294% 29.8mg	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	59.6% 417mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	129% 14mg	11mg per day for Men 19-50 years
Water	9.53% 353g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans VS Dried Butternuts per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Refried Beans vs Dried Butternuts:

• 1 pound of Canned Refried Beans has 1.9 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B3, 3.3 times more Vitamin B5, 5.4 times more Vitamin B6 and 6 times more Vitamin B9 than Canned Refried Beans.
• Both Canned Refried Beans as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Refried Beans vs Dried Butternuts:

• 1 pound of Canned Refried Beans has 370 times more Sodium and 23.3 times more Water than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.8 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 6.8 times more Magnesium, 22.7 times more Manganese, 4.8 times more Phosphorus, 1.3 times more Potassium, 3 times more Selenium and 5.4 times more Zinc than Canned Refried Beans.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Butternuts contains 6.8 times more Energy, 28.3 times more Fat, 2.1 times more Saturated Fat, 51.6 times more Omega 3, 93.4 times more Omega 6, 1.3 times more Fiber and 5 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans and Dried Butternuts offer comparable quantities of Carbohydrate per one pound.