Comparing Nutrients in 14 ounces California Red Kidney Beans VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Peanut Butter	14%	71%	15%

Macro Nutrients

	California Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Energy	45% 1310kcal	80.5% 2334kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	118% 37.8g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	73.2% 95g	130g per day for Men 19-50 years
Sugars	NA	35.6% 25.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 9.5g	g per day for Men 19-50 years
Fiber	260% 99g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	173% 97g	155% 87g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	326% 52.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	391% 1564μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Calcium	77.4% 774mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.3μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	464% 37mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	235% 5.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	230% 1607mg	190% 1330mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	126% 1889mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.17% 6.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Peanut Butter:

• Raw California Red Kidney Beans have 4.9 times more Vitamin B1, 2.1 times more Vitamin B2, 11.3 times more Vitamin B9 and more Vitamin C than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 6.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Peanut Butter:

• Raw California Red Kidney Beans have 3.6 times more Calcium, 1.9 times more Copper, 4.3 times more Iron, 1.2 times more Phosphorus and 2.5 times more Potassium than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.4 times more Manganese, 12.6 times more Selenium and 43.3 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Smooth Peanut Butter have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2.2 times more Omega 3, 2.5 times more Carbohydrate and 4.4 times more Fiber than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.8 times more Energy, 198.2 times more Fat, 264.4 times more Saturated Fat and 208.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Smooth Peanut Butter have similar amounts of Protein per 14 oz.
• Both Raw California Red Kidney Beans as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.