Comparing Nutrients in 300 calories Canned Refried Beans, fat-freeVS Boiled Kidney Beans

Weight per 300 calories

Canned Refried Beans, fat-free

380g

Boiled Kidney Beans

236g

Boiled All Types 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 300 calories - Canned Refried Beans, fat-free or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Canned Refried Beans, fat-free

27%

68%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.76%1.7g

Fat

1.2%1.2g

1.7 gvs1.2 g

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

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1.1%0.35g

Saturated Fat

0.54%0.17g

0.35 gvs0.17 g

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

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36.3%0.58g

Omega 3

25%0.4g

0.58 gvs0.4 g

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

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3%0.51g

Omega 6

1.5%0.26g

0.51 gvs0.26 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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39.4%51.3g

Carbohydrate

41.4%54g

51.3 gvs54 g

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

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3.2%2.3g

Sugars

1.04%0.76g

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

2.3 gvs0.76 g

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

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0%0g

Fructose

≤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 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%2.3g

Sucrose

2.3 gvsNA g

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

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47%18g

Fiber

39.8%15g

18 gvs15 g

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

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36.2%20.3g

Protein

36.6%20.5g

20.3 gvs20.5 g

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

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Vitamins

Canned Refried Beans, fat-freevs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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9.5%0.11mg

Vitamin B1

31.5%0.38mg

Thiamine

0.11 mgvs0.38 mg

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

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4.4%0.057mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.057 mgvs0.14 mg

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

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8.6%1.37mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.37 mg

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

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15%0.74mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.74 mgvs0.52 mg

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

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33%0.43mg

Vitamin B6

22%0.28mg

Pyridoxine

0.43 mgvs0.28 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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54%216μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

216 μgvs307 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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3.8%3.4mg

Vitamin C

3.15%2.83mg

Ascorbic acid

3.4 mgvs2.83 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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1%0.15mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.15 mgvs0.071 mg

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

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6.33%7.6μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

7.6 μgvs20 μg

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

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Minerals

Canned Refried Beans, fat-freevs Boiled Kidney Beans

13%129mg

Calcium

8.27%82.7mg

129 mgvs82.7 mg

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

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68.8%0.62mg

Copper

56.7%0.51mg

0.62 mgvs0.51 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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77%6.15mg

Iron

65.6%5.24mg

6.15 mgvs5.24 mg

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

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34.4%144mg

Magnesium

23.6%99mg

144 mgvs99 mg

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

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54%1.24mg

Manganese

44%1mg

1.24 mgvs1 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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60.2%422mg

Phosphorus

46.6%326mg

422 mgvs326 mg

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

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38.4%1306mg

Potassium

28%957mg

1306 mgvs957 mg

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

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39.4%21.6μg

Selenium

4.72%2.6μg

21.6 μgvs2.6 μg

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

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88.6%1329mg

Sodium

0.16%2.36mg

1329 mgvs2.36 mg

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

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22.4%2.47mg

Zinc

21.5%2.36mg

2.47 mgvs2.36 mg

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

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8.08%299g

Water

4.27%158g

299 gvs158 g

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

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Lets compare vitamin content per 300 calories of Canned Refried Beans, fat-free vs Boiled Kidney Beans:

Canned Refried Beans, fat-free have 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.2 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types 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 All Types Kidney Beans have similar amounts of Vitamin B3 per 300 kcal.
Both Canned Refried Beans, fat-free as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Refried Beans, fat-free vs Boiled Kidney Beans:

Canned Refried Beans, fat-free have 1.6 times more Calcium, 1.2 times more Copper, 1.5 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 8.3 times more Selenium, 562.7 times more Sodium and 1.9 times more Water than Boiled All Types Kidney Beans.
Both Canned Refried Beans, fat-free and Boiled All Types Kidney Beans have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Refried Beans, fat-free have 1.4 times more Omega 3 and 3.1 times more Sugars than Boiled All Types Kidney Beans.
Both Canned Refried Beans, fat-free and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Canned Refried Beans, fat-free as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Refried Beans, fat-freeVS Cooked TempehBoiled Kidney BeansVS Cooked TempehCanned Refried Beans, fat-freeVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Canned Refried Beans, fat-freeVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Refried Beans, fat-free or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: