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

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Canned Pinto Beans	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	15.6% 452kcal	71% 2064kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	71.4% 23g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	61.7% 80.3g	109% 141g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.14g	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	49.5% 27.7g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto 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	17% 0.21mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.08mg	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	24% 95μg	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	0.44% 0.4mg	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 Pinto Beans	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	25% 250mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	66% 5.28mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	66% 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	57.3% 401mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	78% 2655mg	3400mg per day for Men 19-50 years
Selenium	NA	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	101% 11mg	11mg per day for Men 19-50 years
Water	7.57% 280g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Reduced Fat Peanut Butter contains 5.2 times more Vitamin B1, 3.2 times more Vitamin B2, 53.7 times more Vitamin B3 and 2.5 times more Vitamin B9 than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Canned Pinto Beans, Solids have 1.8 times more Calcium and 58.8 times more Water than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 2.2 times more Copper, 1.4 times more Iron, 5.3 times more Magnesium, 3.9 times more Manganese, 3.7 times more Phosphorus, 2.4 times more Potassium, 2.3 times more Sodium and 4.6 times more Zinc than Canned Pinto Beans, Solids.

Comparison of macro-nutrients per 14 ounces:

• Canned Pinto Beans, Solids have 3 times more Omega 3 than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 4.6 times more Energy, 37.8 times more Fat, 36.5 times more Saturated Fat, 79.4 times more Omega 6, 1.8 times more Carbohydrate, 17.2 times more Sugars and 3.7 times more Protein than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Reduced Fat Peanut Butter have similar amounts of Fiber per 14 oz.
• Both Canned Pinto Beans, Solids as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.