Comparing Nutrients in 300 calories Boiled Kidney Beans VS Canned Refried Beans, fat-free

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Canned Refried Beans, fat-free: 380g

Boiled Kidney Beans have 1.6 times more energy per 100g than Canned Refried Beans, fat-free. It has average energy density when compared to other foods. Canned Refried Beans, fat-free having average energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Boiled Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	3.2% 2.3g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	39.8% 15g	47% 18g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	33% 0.43mg	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	76.8% 307μg	54% 216μg	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	3.15% 2.83mg	3.8% 3.4mg	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	0.47% 0.071mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	6.33% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	68.8% 0.62mg	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	65.6% 5.24mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	54% 1.24mg	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	46.6% 326mg	60.2% 422mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	39.4% 21.6μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	4.27% 158g	8.08% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Canned Refried Beans, fat-free:

• Boiled All Types Kidney Beans have 3.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.6 times more Vitamin K than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Refried Beans, fat-free have similar amounts of Vitamin B3 and Vitamin C per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Canned Refried Beans, fat-free:

• Canned Refried Beans, fat-free contain 1.6 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium, 8.3 times more Selenium, 562.7 times more Sodium and 1.9 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Refried Beans, fat-free have similar amounts of Copper, Iron, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Refried Beans, fat-free contain 1.4 times more Omega 3 and 3.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Refried Beans, fat-free have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Refried Beans, fat-free have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.