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

Weight per 500 calories

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

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

Macros Ratio

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

Macro Nutrients

	Canned Refried Beans, fat-free	Boiled 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	2.48% 0.42g	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% 89.8g	130g per day for Men 19-50 years
Sugars	5.33% 3.86g	1.74% 1.26g	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	76.7% 29g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	61% 34g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

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

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