Comparing Nutrients in 14 ounces Peanut Butter VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Peanut Butter	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	80.5% 2334kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	118% 37.8g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	69.6% 90g	130g per day for Men 19-50 years
Sugars	35.6% 25.8g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 9.5g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	155% 87g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Boiled Red 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	35.4% 0.42mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	326% 52.2mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	34.7% 139μg	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	157% 23.6mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	107% 0.96mg	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	107% 8.57mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	82.3% 1.9mg	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	190% 1330mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	126% 1889mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Boiled Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Peanut Butter vs Boiled Red Kidney Beans:

• 14 ounces of Peanut Butter have 1.8 times more Vitamin B2, 22.8 times more Vitamin B3, 4.7 times more Vitamin B5, 4.6 times more Vitamin B6 and 198 times more Vitamin E than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.5 times more Vitamin B1, 3.7 times more Vitamin B9 and more Vitamin K than Smooth Peanut Butter.
• 14 ounces of Peanut Butter have insufficient amounts of Vitamin K
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Smooth Peanut Butter as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peanut Butter vs Boiled Red Kidney Beans:

• 14 ounces of Peanut Butter have 1.9 times more Calcium, 2.4 times more Copper, 4 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium, 33.7 times more Selenium, 238 times more Sodium and 2.5 times more Zinc than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.4 times more Iron than Smooth Peanut Butter.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peanut Butter have 4.6 times more Energy, 99.1 times more Fat, 132.2 times more Saturated Fat, 105.4 times more Omega 6, 20.3 times more Sugars and 2.5 times more Protein than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 4.3 times more Omega 3 and 1.3 times more Fiber than Smooth Peanut Butter.
• Both Peanut Butter and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6