Comparing Nutrients in 100 calories Canned Refried Beans, fat-freeVS Boiled Kidney Beans

Weight per 100 calories

Canned Refried Beans, fat-free

127g

Boiled Kidney Beans

78.7g

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 100 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%

100 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs Boiled Kidney Beans

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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0.59%0.57g

Fat

0.41%0.39g

0.57 gvs0.39 g

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

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0.37%0.12g

Saturated Fat

0.18%0.057g

0.12 gvs0.057 g

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

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12%0.19g

Omega 3

8.37%0.13g

0.19 gvs0.13 g

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

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1%0.17g

Omega 6

0.5%0.085g

0.17 gvs0.085 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%17g

Carbohydrate

14%18g

17 gvs18 g

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

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1.07%0.77g

Sugars

0.35%0.25g

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

0.77 gvs0.25 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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%0.77g

Sucrose

0.77 gvsNA g

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

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15.7%5.95g

Fiber

13.3%5.04g

5.95 gvs5.04 g

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

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12%6.76g

Protein

12%6.83g

6.76 gvs6.83 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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3.16%0.038mg

Vitamin B1

10.5%0.13mg

Thiamine

0.038 mgvs0.13 mg

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

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1.46%0.019mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.019 mgvs0.046 mg

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

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2.86%0.46mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs0.46 mg

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

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4.94%0.25mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.25 mgvs0.17 mg

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

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11%0.14mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.14 mgvs0.094 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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18%72μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

72 μgvs102 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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1.27%1.14mg

Vitamin C

1.05%0.94mg

Ascorbic acid

1.14 mgvs0.94 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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0.34%0.051mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.051 mgvs0.024 mg

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

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2.1%2.53μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

2.53 μgvs6.6 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

4.3%43mg

Calcium

2.76%27.6mg

43 mgvs27.6 mg

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

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23%0.21mg

Copper

19%0.17mg

0.21 mgvs0.17 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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25.6%2.05mg

Iron

22%1.75mg

2.05 mgvs1.75 mg

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

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11.5%48mg

Magnesium

7.87%33mg

48 mgvs33 mg

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

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18%0.41mg

Manganese

14.7%0.34mg

0.41 mgvs0.34 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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20%141mg

Phosphorus

15.5%109mg

141 mgvs109 mg

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

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13%435mg

Potassium

9.38%319mg

435 mgvs319 mg

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

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13%7.2μg

Selenium

1.57%0.87μg

7.2 μgvs0.87 μg

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

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29.5%443mg

Sodium

0.052%0.79mg

443 mgvs0.79 mg

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

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7.48%0.82mg

Zinc

7.16%0.79mg

0.82 mgvs0.79 mg

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

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2.7%100g

Water

1.42%52.7g

100 gvs52.7 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 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 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 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 100 kcal.

Compare more foods per 100 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 100 calories Canned Refried Beans, fat-freeVS Boiled Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: