Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Canned Refried Beans, fat-free

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Canned Refried Beans, fat-free: 380g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	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	42.3% 55g	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	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	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	% 6.85g	% 2.3g	g per day for Men 19-50 years
Fiber	42% 16g	47% 18g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	32.7% 0.39mg	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 0.074mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	6.33% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	10.7% 107mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	58% 4.63mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	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	56% 393mg	60.2% 422mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	39.4% 21.6μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	7.8% 289g	8.08% 299g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Canned Refried Beans, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Canned Refried Beans, fat-free?

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

• 300 calories of Canned Red Kidney Beans with Liquids have 3.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 2 times more Vitamin K than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• 300 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 kcal of Canned Refried Beans, fat-free contain 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Potassium, 5.3 times more Selenium and 1.4 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Refried Beans, fat-free contain similar levels of Calcium, Copper, Manganese, Phosphorus, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 3 times more Sugars than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 3.1 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Refried Beans, fat-free offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in 300 calories.