Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Canned Refried Beans, fat-free

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	4.28% 124kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.56% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	NA	0.84% 0.61g	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	% 0.61g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	9.54% 5.34g	56g per day for Men 19-50 years

Vitamins

	Boiled California 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	10.8% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	8.7% 0.11mg	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	18.5% 74μg	14.3% 57μg	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	1.33% 1.2mg	1% 0.9mg	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	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	6.6% 66mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	18% 0.16mg	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	37.3% 2.98mg	20.3% 1.62mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	14% 0.33mg	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	19.6% 137mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.13% 78.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Refried Beans, fat-free per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Canned Refried Beans, fat-free:

• 100 grams of Boiled California Red Kidney Beans have 4.3 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Canned Refried Beans, fat-free.
• Both Boiled California Red Kidney Beans and Canned Refried Beans, fat-free provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Canned Refried Beans, fat-free:

• 100 grams of Boiled California Red Kidney Beans have 1.9 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.3 times more Zinc than Canned Refried Beans, fat-free.
• While 100 g of Canned Refried Beans, fat-free contain 4.8 times more Selenium and 87.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Refried Beans, fat-free contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.6 times more Energy, 1.7 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Canned Refried Beans, fat-free.
• While 100 g of Canned Refried Beans, fat-free contain 4.8 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in 100 grams.