Comparing Nutrients in 14 ounces Chunk Style Peanut Butter VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Chunk Style Peanut Butter	Canned Kidney Beans	Recommended Dietary Allowance
Energy	80.6% 2338kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	2.47% 0.42g	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	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	46% 33.4g	10% 7.34g	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	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	% 16.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 16.6g	% 7.34g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	45% 17g	38g per day for Men 19-50 years
Protein	171% 95g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	22.6% 0.29mg	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	35.7% 143μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18% 179mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	59.5% 0.54mg	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	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	311% 7.14mg	29% 0.67mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chunk Style Peanut Butter vs Canned Kidney Beans:

• Chunk Style Peanut Butter has 2.2 times more Vitamin B2, 33.3 times more Vitamin B3, 8.1 times more Vitamin B5, 5.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 315 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 8.2 times more Vitamin K than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Chunk Style Peanut Butter as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chunk Style Peanut Butter vs Canned Kidney Beans:

• Chunk Style Peanut Butter has 1.3 times more Calcium, 4.3 times more Copper, 1.6 times more Iron, 5.9 times more Magnesium, 10.7 times more Manganese, 3.5 times more Phosphorus, 3.1 times more Potassium, 9.1 times more Selenium and 6.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17.4 times more Sodium and 68.5 times more Water than Chunk Style Peanut Butter.

Comparison of macro-nutrients per 14 ounces:

• Chunk Style Peanut Butter has 7 times more Energy, 83.2 times more Fat, 54 times more Saturated Fat, 130.7 times more Omega 6, 1.5 times more Carbohydrate, 4.5 times more Sugars, 1.9 times more Fiber and 4.6 times more Protein than Canned All Types Kidney Beans.
• Both Chunk Style Peanut Butter and Canned All Types Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Chunk Style Peanut Butter as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.