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

Weight per 300 calories

• Canned Refried Beans, fat-free: 380g
• Boiled Royal Red Kidney Beans: 244g

Boiled Royal Red Kidney Beans have 1.6 times more energy per unit of mass than Canned Refried Beans, fat-free, which is average in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Canned Refried Beans, fat-free	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.43% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	41% 53.3g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	% 2.3g	NA	g per day for Men 19-50 years
Fiber	47% 18g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Boiled Royal 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	9.5% 0.11mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	19.5% 0.25mg	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	54% 216μg	45% 180μg	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	3.8% 3.4mg	3.25% 2.93mg	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% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.33% 7.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 129mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	71% 0.64mg	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	77% 6.15mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	34.4% 144mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	27% 0.62mg	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	60.2% 422mg	49.5% 346mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	27% 922mg	3400mg per day for Men 19-50 years
Selenium	39.4% 21.6μg	5.32% 2.93μg	55μg per day for Men 19-50 years
Sodium	88.6% 1329mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	8.08% 299g	4.4% 163g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Canned Refried Beans, fat-free have 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• While 300 kcal of Boiled Royal Red Kidney Beans contain 2 times more Vitamin B1 and 2.9 times more Vitamin B2 than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2
• Both Canned Refried Beans, fat-free as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Canned Refried Beans, fat-free have 1.2 times more Calcium, 1.4 times more Magnesium, 2 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium, 7.4 times more Selenium, 109 times more Sodium and 1.8 times more Water than Boiled Royal Red Kidney Beans.
• Both Canned Refried Beans, fat-free and Boiled Royal Red Kidney Beans contain similar levels of Copper, Iron and Zinc per 300 calories.
• 300 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

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