Comparing Nutrients in 100 grams Canned Refried Beans, fat-free VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Canned Refried Beans, fat-free	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	2.72% 79kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	9.56% 0.15g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	11.4% 15g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	2.55% 1.85g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.61g	% 1.85g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	9.54% 5.34g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	6.15% 0.08mg	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	14.3% 57μg	5.75% 23μg	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% 0.9mg	0.89% 0.8mg	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	0.27% 0.04mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	16.3% 0.15mg	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	20.3% 1.62mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	12.7% 0.29mg	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	16% 111mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	2.13% 78.7g	2.1% 78g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Canned Refried Beans, fat-free have 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 3.5 times more Vitamin B1, 4.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.1 times more Vitamin K than Canned Refried Beans, fat-free.
• 100 grams of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin K
• Both Canned Refried Beans, fat-free as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Canned Refried Beans, fat-free have 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Potassium, 5.2 times more Selenium and 1.4 times more Sodium than Canned Red Kidney Beans with Liquids.
• Both Canned Refried Beans, fat-free and Canned Red Kidney Beans with Liquids contain similar levels of Calcium, Copper, Manganese, Phosphorus, Zinc and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Refried Beans, fat-free have 3 times more Omega 3 than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 3 times more Sugars than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.
• Both Canned Refried Beans, fat-free as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 100 grams.