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

Weight per 500 calories

• Red Kidney Beans: 148g
• Canned Refried Beans, fat-free: 633g

Red Kidney Beans have 4.3 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 500 calories - Red Kidney Beans or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	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	1.62% 1.57g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	70% 91g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	78.3% 29.7g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	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	75% 0.9mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	1.7% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	10.5% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	12.3% 123mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	57.3% 241mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	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	86% 602mg	100% 703mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	65.6% 36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	148% 2215mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	37.4% 4.1mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	13.5% 498g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Red Kidney Beans have 4.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 1.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned Refried Beans, fat-free provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• 500 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2
• Both Raw 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 Red Kidney Beans vs Canned Refried Beans, fat-free:

• 500 kcal of Canned Refried Beans, fat-free contain 1.7 times more Calcium, 1.3 times more Manganese, 7.6 times more Selenium, 124.4 times more Sodium and 28.6 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned Refried Beans, fat-free contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Refried Beans, fat-free contain 1.8 times more Omega 3 and 1.3 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned Refried Beans, fat-free offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Red Kidney Beans as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in 500 calories.