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

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• Canned Refried Beans, fat-free: 380g

Royal Red Kidney Beans have 4.2 times more energy per 100g than Canned Refried Beans, fat-free. It has high energy density when compared to other foods. Canned Refried Beans, fat-free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Royal Red 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	0.42% 0.41g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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% 53g	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	NA	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	59.8% 22.7g	47% 18g	38g per day for Men 19-50 years
Protein	41.2% 23g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Royal Red 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	29.6% 0.36mg	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.6% 358μg	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	4.56% 4.1mg	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	NA	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.33% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	12% 119mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	99% 7.93mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	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	53% 370mg	60.2% 422mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	39.4% 21.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	0.29% 11g	8.08% 299g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Royal Red Kidney Beans have 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.7 times more Vitamin B9 than Canned Refried Beans, fat-free.
• Both Royal Red Kidney Beans and Canned Refried Beans, fat-free provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2
• Both Raw Royal Red Kidney Beans as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Royal Red Kidney Beans have 1.5 times more Copper and 1.3 times more Iron than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 7.4 times more Selenium, 112.1 times more Sodium and 27.5 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Canned Refried Beans, fat-free contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have 1.3 times more Fiber than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 4.2 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Canned Refried Beans, fat-free offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Royal Red Kidney Beans as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in 300 calories.