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

Weight per 500 calories

• Canned Refried Beans, fat-free: 633g
• Boiled California Red Kidney Beans: 403g

Boiled California 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.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Refried Beans, fat-free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	69.5% 90g	130g per day for Men 19-50 years
Sugars	5.33% 3.86g	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	% 3.86g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.7g	99% 37.5g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Boiled California 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	16% 0.19mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	32.3% 0.42mg	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	90% 361μg	74.6% 298μg	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	6.33% 5.7mg	5.38% 4.84mg	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	1.7% 0.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.5% 215mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	129% 1.17mg	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	128% 10.3mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	57.3% 241mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	55.8% 1.3mg	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	100% 703mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	65.6% 36μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	148% 2215mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	37.4% 4.1mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	13.5% 498g	7.3% 270g	3700g per day for Men 19-50 years

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

• Canned Refried Beans, fat-free have 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Vitamin B1 and 2.6 times more Vitamin B2 than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin C per 500 kcal.
• Both Canned Refried Beans, fat-free as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Refried Beans, fat-free have 1.2 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 7.5 times more Selenium, 137.3 times more Sodium and 1.8 times more Water than Boiled California Red Kidney Beans.
• Both Canned Refried Beans, fat-free and Boiled California Red Kidney Beans have similar amounts of Calcium, Copper, Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Refried Beans, fat-free have 7.5 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Fiber than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Boiled California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Refried Beans, fat-free as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.