Comparing Nutrients in 500 calories Canned Refried Beans, fat-freeVS Boiled Kidney Beans

Weight per 500 calories

Canned Refried Beans, fat-free

633g

Boiled Kidney Beans

394g

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 500 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%

500 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.94%2.85g

Fat

2.03%1.97g

2.85 gvs1.97 g

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

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1.84%0.59g

Saturated Fat

0.9%0.29g

0.59 gvs0.29 g

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

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60.5%0.97g

Omega 3

42%0.67g

0.97 gvs0.67 g

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

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5%0.85g

Omega 6

2.5%0.43g

0.85 gvs0.43 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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65.7%85.4g

Carbohydrate

69%89.8g

85.4 gvs89.8 g

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

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5.33%3.86g

Sugars

1.74%1.26g

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

3.86 gvs1.26 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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%3.86g

Sucrose

3.86 gvsNA g

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

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78.3%29.7g

Fiber

66.3%25g

29.7 gvs25 g

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

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60.4%33.8g

Protein

61%34g

33.8 gvs34 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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16%0.19mg

Vitamin B1

52.5%0.63mg

Thiamine

0.19 mgvs0.63 mg

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

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7.3%0.095mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.095 mgvs0.23 mg

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

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14.3%2.3mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs2.28 mg

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

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24.7%1.23mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.23 mgvs0.87 mg

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

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55%0.72mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.72 mgvs0.47 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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90%361μg

Vitamin B9

128%512μg

Folates and Folic Acid

361 μgvs512 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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6.33%5.7mg

Vitamin C

5.25%4.72mg

Ascorbic acid

5.7 mgvs4.72 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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1.7%0.25mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.25 mgvs0.12 mg

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

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10.5%12.7μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

12.7 μgvs33 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

21.5%215mg

Calcium

13.8%138mg

215 mgvs138 mg

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

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115%1.03mg

Copper

94%0.85mg

1.03 mgvs0.85 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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128%10.3mg

Iron

109%8.74mg

10.3 mgvs8.74 mg

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

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57.3%241mg

Magnesium

39.4%165mg

241 mgvs165 mg

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

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89.7%2.06mg

Manganese

73.6%1.7mg

2.06 mgvs1.7 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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100%703mg

Phosphorus

77.6%543mg

703 mgvs543 mg

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

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64%2177mg

Potassium

47%1594mg

2177 mgvs1594 mg

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

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65.6%36μg

Selenium

7.87%4.33μg

36 μgvs4.33 μg

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

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148%2215mg

Sodium

0.26%3.94mg

2215 mgvs3.94 mg

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

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37.4%4.1mg

Zinc

35.8%3.94mg

4.1 mgvs3.94 mg

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

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13.5%498g

Water

7.12%264g

498 gvs264 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Canned Refried Beans, fat-freeVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: