Comparing Nutrients in 14 ounces Canned Red Kidney Beans VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Canned Red Kidney Beans	Peanut Spread	Recommended Dietary Allowance
Energy	17% 492kcal	89% 2580kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	225% 218g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	127% 40.6g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	378% 64g	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	43.4% 56.5g	130g per day for Men 19-50 years
Sugars	21% 15g	34.8% 25.2g	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	81.5% 31g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	176% 98g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Peanut Spread	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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	144% 1.87mg	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	143% 572μg	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	213% 32mg	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	Peanut Spread	Recommended Dietary Allowance
Calcium	22.6% 226mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	335% 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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	342% 7.85mg	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	198% 1389mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	95% 3247mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	61% 917mg	77.3% 1159mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	127% 14mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.21% 7.66g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Peanut Spread per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans vs Peanut Spread:

• 14 oz of Low Sugar Peanut Spread contain 1.7 times more Vitamin B1, 7.6 times more Vitamin B2, 35.6 times more Vitamin B3 and 5.1 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 Low Sugar Peanut Spread 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 Peanut Spread:

• 14 oz of Low Sugar Peanut Spread contain 1.3 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 5.2 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium, 5.7 times more Selenium, 1.3 times more Sodium and 4.7 times more Zinc than Canned Red Kidney Beans, Solids.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans have 1.5 times more Carbohydrate than Peanut Spread.
• While 14 oz of Low Sugar Peanut Spread contain 5.2 times more Energy, 52.3 times more Fat, 56.5 times more Saturated Fat, 134.8 times more Omega 6, 1.7 times more Sugars, 1.4 times more Fiber and 3.1 times more Protein than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Peanut Spread offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6