Comparing Nutrients in 100 calories Canned Kidney BeansVS Canned Refried Beans, fat-free

Weight per 100 calories

Canned Kidney Beans

119g

Canned Refried Beans, fat-free

127g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Canned Refried Beans, fat-free?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Canned Refried Beans, fat-free

27%

68%

100 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Canned Refried Beans, fat-free

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.74%0.71g

Fat

0.59%0.57g

0.71 gvs0.57 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.52%0.17g

Saturated Fat

0.37%0.12g

0.17 gvs0.12 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.1%0.098g

Omega 3

12%0.19g

0.098 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.74%0.13g

Omega 6

1%0.17g

0.13 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.3%17.3g

Carbohydrate

13%17g

17.3 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.04%2.2g

Sugars

1.07%0.77g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.2 gvs0.77 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0%0g

≤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]

0 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0g

0 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.2g

Sucrose

%0.77g

2.2 gvs0.77 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.5%5.1g

Fiber

15.7%5.95g

5.1 gvs5.95 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.2g

Protein

12%6.76g

6.2 gvs6.76 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Kidney Beansvs Canned Refried Beans, fat-free

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.5%0.14mg

Vitamin B1

3.16%0.038mg

Thiamine

0.14 mgvs0.038 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.67%0.061mg

Vitamin B2

1.46%0.019mg

Riboflavin

0.061 mgvs0.019 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.06%0.49mg

Vitamin B3

2.86%0.46mg

Niacin, nicotinic acid, niacinamide

0.49 mgvs0.46 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.3%0.16mg

Vitamin B5

4.94%0.25mg

Pantothenic acid

0.16 mgvs0.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.78%0.088mg

Vitamin B6

11%0.14mg

Pyridoxine

0.088 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.7%43μg

Vitamin B9

18%72μg

Folates and Folic Acid

43 μgvs72 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.6%1.43mg

Vitamin C

1.27%1.14mg

Ascorbic acid

1.43 mgvs1.14 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.16%0.024mg

Vitamin E

0.34%0.051mg

Tocopherols and Tocotrienols

0.024 mgvs0.051 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.07%4.9μg

Vitamin K

2.1%2.53μg

Phytomenadione or phylloquinone

4.9 μgvs2.53 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs Canned Refried Beans, fat-free

4.05%40.5mg

Calcium

4.3%43mg

40.5 mgvs43 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg

Copper

23%0.21mg

0.16 mgvs0.21 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.4%1.4mg

Iron

25.6%2.05mg

1.4 mgvs2.05 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.65%32mg

Magnesium

11.5%48mg

32 mgvs48 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.7%0.2mg

Manganese

18%0.41mg

0.2 mgvs0.41 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.3%107mg

Phosphorus

20%141mg

107 mgvs141 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.3%282mg

Potassium

13%435mg

282 mgvs435 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.95%1.07μg

Selenium

13%7.2μg

1.07 μgvs7.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.5%352mg

Sodium

29.5%443mg

352 mgvs443 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.98%0.55mg

Zinc

7.48%0.82mg

0.55 mgvs0.82 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g

Water

2.7%100g

93 gvs100 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Canned Refried Beans, fat-free:

Canned All Types Kidney Beans have 3.6 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin C and 1.9 times more Vitamin K than Canned Refried Beans, fat-free.
While Canned Refried Beans, fat-free contain 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Canned Refried Beans, fat-free have similar amounts of Vitamin B3 per 100 kcal.
Both Canned All Types Kidney Beans as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Canned Refried Beans, fat-free:

Canned Refried Beans, fat-free contain 1.3 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 6.7 times more Selenium, 1.3 times more Sodium and 1.5 times more Zinc than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Canned Refried Beans, fat-free have similar amounts of Calcium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned All Types Kidney Beans have 2.9 times more Sugars than Canned Refried Beans, fat-free.
While Canned Refried Beans, fat-free contain 2 times more Omega 3 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Canned Refried Beans, fat-free have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Canned All Types Kidney Beans as well as Canned Refried Beans, fat-free have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Kidney BeansVS California Red Kidney BeansCanned Refried Beans, fat-freeVS California Red Kidney BeansCanned Kidney BeansVS Cooked TempehCanned Refried Beans, fat-freeVS Cooked Tempeh

Compare Foods

Comparing Nutrients in 100 calories Canned Kidney BeansVS Canned Refried Beans, fat-free

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Kidney Beans or Canned Refried Beans, fat-free?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: