Beans Red vs Refried Beans Vegetarian
Every measured nutrient, side by side: per serving first, then per 100 calories and per 100 grams.
Key takeaways
- Beans Red has more protein per 100 calories: 23.4 g against 6.36 g.
- Beans Red is lighter per 100 g: 0 kcal against 41.5 kcal.
- Beans Red leads in 9 micronutrients, including Calcium, Iron, Magnesium.
- Refried Beans Vegetarian leads in 18 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per serving
Beans Redper 100 g
0kcalin 100 g
Macros
Calories0 kcal–
Protein23.4 g–
Carbs0 g–
Fat1.16 g–
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0 / 1.2 mg0%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0 / 1.3 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0 / 16 mg0%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0 / 5 mg0%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0 / 1.7 mg0%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →0 / 400 µg0%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0 / 15 mg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →163 / 1,000 mg16%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →5.42 / 18 mg30%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →166 / 400 mg41%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →474 / 700 mg68%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →1,517 / 3,500 mg43%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →0 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →3.3 / 11 mg30%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.989 / 0.9 mg110%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →1.91 / 2.3 mg83%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0 / 55 µg0%
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →4.13 / 30 g14%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →0 / 50 g0%
StarchStarchFunctionStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.Top food sources of Starch →37.6 g–
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0 / 20 g0%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →0 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0 g–
Refried Beans Vegetarianper 1 cup (242 g)
100kcalin 1 cup (242 g)
Macros
Calories100 kcal–
Protein6.39 g–
Carbs16.3 g–
Fat1.05 g–
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.085 / 1.2 mg7%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.152 / 1.3 mg12%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →1.09 / 16 mg7%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.424 / 5 mg8%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.232 / 1.7 mg14%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →84.2 / 400 µg21%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →79.1 / 550 mg14%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.218 / 15 mg1%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →79.9 / 1,000 mg8%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →3.92 / 18 mg22%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →88.7 / 400 mg22%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →252 / 700 mg36%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →824 / 3,500 mg24%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →860 / 2,300 mg37%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →1.63 / 11 mg15%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.424 / 0.9 mg47%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.832 / 2.3 mg36%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →13.6 / 55 µg25%
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →10.4 / 30 g35%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →1.43 / 50 g3%
StarchStarchFunctionStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.Top food sources of Starch →20.9 g–
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →1.46 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.661 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.443 / 20 g2%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →0.005 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.426 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.99 g–
Per 100 calories
Beans Redper 100 calories
0kcalper 100 calories
Macros
Calories0 kcal–
Protein23.4 g–
Carbs0 g–
Fat1.16 g–
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0 / 1.2 mg0%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0 / 1.3 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0 / 16 mg0%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0 / 5 mg0%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0 / 1.7 mg0%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →0 / 400 µg0%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0 / 15 mg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →163 / 1,000 mg16%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →5.42 / 18 mg30%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →166 / 400 mg41%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →474 / 700 mg68%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →1,517 / 3,500 mg43%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →0 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →3.3 / 11 mg30%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.989 / 0.9 mg110%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →1.91 / 2.3 mg83%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0 / 55 µg0%
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →4.13 / 30 g14%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →0 / 50 g0%
StarchStarchFunctionStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.Top food sources of Starch →37.6 g–
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0 / 20 g0%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →0 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0 g–
Refried Beans Vegetarianper 100 calories
100kcalper 100 calories
Macros
Calories100 kcal–
Protein6.36 g–
Carbs16.3 g–
Fat1.05 g–
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.084 / 1.2 mg7%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.152 / 1.3 mg12%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →1.08 / 16 mg7%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.422 / 5 mg8%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.231 / 1.7 mg14%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →83.9 / 400 µg21%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →78.8 / 550 mg14%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.217 / 15 mg1%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →79.5 / 1,000 mg8%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →3.9 / 18 mg22%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →88.3 / 400 mg22%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →251 / 700 mg36%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →820 / 3,500 mg23%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →857 / 2,300 mg37%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →1.63 / 11 mg15%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.422 / 0.9 mg47%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.829 / 2.3 mg36%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →13.5 / 55 µg25%
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →10.4 / 30 g35%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →1.42 / 50 g3%
StarchStarchFunctionStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.Top food sources of Starch →20.8 g–
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →1.45 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.658 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.441 / 20 g2%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →0.005 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.424 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.986 g–
Per 100 grams
Beans Redper 100 grams
0kcalper 100 grams
Macros
Calories0 kcal–
Protein23.4 g–
Carbs0 g–
Fat1.16 g–
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0 / 1.2 mg0%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0 / 1.3 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0 / 16 mg0%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0 / 5 mg0%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0 / 1.7 mg0%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →0 / 400 µg0%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0 / 15 mg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →163 / 1,000 mg16%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →5.42 / 18 mg30%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →166 / 400 mg41%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →474 / 700 mg68%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →1,517 / 3,500 mg43%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →0 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →3.3 / 11 mg30%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.989 / 0.9 mg110%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →1.91 / 2.3 mg83%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0 / 55 µg0%
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →4.13 / 30 g14%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →0 / 50 g0%
StarchStarchFunctionStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.Top food sources of Starch →37.6 g–
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0 / 20 g0%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →0 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0 g–
Refried Beans Vegetarianper 100 grams
41.5kcalper 100 grams
Macros
Calories41.5 kcal–
Protein2.64 g–
Carbs6.75 g–
Fat0.435 g–
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.035 / 1.2 mg3%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.063 / 1.3 mg5%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0.45 / 16 mg3%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.175 / 5 mg3%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.096 / 1.7 mg6%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →34.8 / 400 µg9%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →32.7 / 550 mg6%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.09 / 15 mg1%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →33 / 1,000 mg3%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →1.62 / 18 mg9%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →36.7 / 400 mg9%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →104 / 700 mg15%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →341 / 3,500 mg10%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →356 / 2,300 mg15%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.675 / 11 mg6%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.175 / 0.9 mg19%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.344 / 2.3 mg15%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →5.6 / 55 µg10%
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →4.31 / 30 g14%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →0.59 / 50 g1%
StarchStarchFunctionStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.Top food sources of Starch →8.65 g–
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.603 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.273 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.183 / 20 g1%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →0.002 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.176 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.409 g–
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Beans Red and Refried Beans Vegetarian, including preparation variants and research-cited compound levels, or compare any two foods.