Comparing Nutrients in 14 ounces Chunk Style Peanut Butter, with salt VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter, with salt	15%	71%	14%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Chunk Style Peanut Butter, with salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	80.6% 2338kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.6g	69.6% 90g	130g per day for Men 19-50 years
Sugars	46% 33.4g	1.75% 1.27g	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	% 16.7g	NA	g per day for Men 19-50 years
Sucrose	% 16.6g	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	67% 25.4g	38g per day for Men 19-50 years
Protein	171% 95g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter, with salt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	36.6% 0.48mg	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	91% 365μg	129% 516μg	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% 0mg	5.3% 4.76mg	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	167% 25mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter, with salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	18% 179mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.3μg	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	94% 7.54mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	311% 7.14mg	74.2% 1.7mg	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	181% 1266mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chunk Style Peanut Butter, with salt vs Boiled Kidney Beans:

• Chunk Style Peanut butter, with salt has 1.9 times more Vitamin B2, 23.7 times more Vitamin B3, 5.1 times more Vitamin B5, 3.5 times more Vitamin B6 and 210 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B9, more Vitamin C and 16.8 times more Vitamin K than Chunk Style Peanut butter, with salt.
• Both Chunk Style Peanut butter, with salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chunk Style Peanut Butter, with salt vs Boiled Kidney Beans:

• Chunk Style Peanut butter, with salt has 1.3 times more Calcium, 2.7 times more Copper, 3.8 times more Magnesium, 4.2 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium, 7.5 times more Selenium, 486 times more Sodium and 2.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 58.7 times more Water than Chunk Style Peanut butter, with salt.
• Both Chunk Style Peanut butter, with salt and Boiled All Types Kidney Beans have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chunk Style Peanut butter, with salt has 4.6 times more Energy, 99.9 times more Fat, 104.2 times more Saturated Fat, 128.3 times more Omega 6, 26.3 times more Sugars, 1.3 times more Fiber and 2.8 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Omega 3 than Chunk Style Peanut butter, with salt.
• Both Chunk Style Peanut butter, with salt and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Chunk Style Peanut butter, with salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.