Comparing Nutrients in 14 ounces Canned Red Kidney Beans VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Canned Red Kidney Beans	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	17% 492kcal	71% 2064kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	71.4% 23g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	213% 36.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	109% 141g	130g per day for Men 19-50 years
Sugars	21% 15g	51% 37g	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	0.55% 0.4g	NA	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 13.8g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	362% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	95% 1.23mg	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	27.8% 111μg	59.5% 238μg	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	0.88% 0.79mg	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	239% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	22.6% 226mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	256% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	74.4% 5.95mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	255% 5.85mg	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	68.6% 480mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	78% 2655mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	61% 917mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	101% 11mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Low Fat Peanut Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans versus 14 oz of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans vs Low Fat Peanut Butter:

• 14 oz of Reduced Fat Peanut Butter contain 4 times more Vitamin B1, 3.8 times more Vitamin B2, 31.7 times more Vitamin B3 and 2.1 times more Vitamin B9 than Canned Red Kidney Beans, Solids.
• 14 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Solids as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans vs Low Fat Peanut Butter:

• 14 ounces of Canned Red Kidney Beans have 1.6 times more Calcium than Low Fat Peanut Butter.
• While 14 oz of Reduced Fat Peanut Butter contain 2.1 times more Copper, 1.3 times more Iron, 5.7 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 2.4 times more Potassium, 4.7 times more Selenium, 2.3 times more Sodium and 3.7 times more Zinc than Canned Red Kidney Beans, Solids.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans have 1.4 times more Omega 3 than Low Fat Peanut Butter.
• While 14 oz of Reduced Fat Peanut Butter contain 4.2 times more Energy, 32.4 times more Fat, 31.8 times more Saturated Fat, 76.1 times more Omega 6, 1.7 times more Carbohydrate, 2.4 times more Sugars and 3.2 times more Protein than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Low Fat Peanut Butter offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6