Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Canned Refried Beans, fat-free

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Canned Refried Beans, fat-free: 633g

Boiled Red 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.

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Canned Refried Beans, fat-free?

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	5.33% 3.86g	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	% 3.86g	g per day for Men 19-50 years
Fiber	76.7% 29g	78.3% 29.7g	38g per day for Men 19-50 years
Protein	61% 34g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	52.5% 0.63mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	55% 0.72mg	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	128% 512μg	90% 361μg	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	5.25% 4.72mg	6.33% 5.7mg	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	0.79% 0.12mg	1.7% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	10.5% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	11% 110mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	115% 1.03mg	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	145% 11.6mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	57.3% 241mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	89.7% 2.06mg	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	80% 559mg	100% 703mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	65.6% 36μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	148% 2215mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	37.4% 4.1mg	11mg per day for Men 19-50 years
Water	7.12% 264g	13.5% 498g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Canned Refried Beans, Fat-free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Canned Refried Beans, fat-free?

Lets compare vitamin content per 500 calories of Boiled Red Kidney Beans vs Canned Refried Beans, fat-free:

• 500 calories of Boiled Red 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 500 kcal of Canned Refried Beans, fat-free contain 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Refried Beans, fat-free provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2
• Both Boiled Red Kidney Beans as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Red Kidney Beans vs Canned Refried Beans, fat-free:

• 500 kcal of Canned Refried Beans, fat-free contain 2 times more Calcium, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium, 7.6 times more Selenium, 281.3 times more Sodium and 1.9 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Refried Beans, fat-free contain similar levels of Copper, Iron, Manganese and Zinc per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Refried Beans, fat-free contain 1.5 times more Omega 3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Refried Beans, fat-free offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Boiled Red Kidney Beans as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in 500 calories.