Comparing Nutrients in 14 ounces Canned Refried Beans, fat-free VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Canned Refried Beans, fat-free	Peanut Butter	Recommended Dietary Allowance
Energy	11% 314kcal	80.5% 2334kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	118% 37.8g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	73.2% 95g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	35.6% 25.8g	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	% 0g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 2.42g	% 9.5g	g per day for Men 19-50 years
Fiber	49% 18.7g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	38% 21g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	326% 52.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	168% 2.2mg	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	56.6% 226μg	34.7% 139μg	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	3.97% 3.57mg	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	1.06% 0.16mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Peanut Butter	Recommended Dietary Allowance
Calcium	13.5% 135mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.3μg	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	80.4% 6.43mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	235% 5.4mg	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	63% 441mg	190% 1330mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	93% 1389mg	126% 1889mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Peanut Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Refried Beans, fat-free versus 14 oz of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Refried Beans, fat-free vs Peanut Butter:

• 14 ounces of Canned Refried Beans, fat-free have 1.6 times more Vitamin B9 than Peanut Butter.
• While 14 oz of Smooth Peanut Butter contain 3.6 times more Vitamin B1, 7 times more Vitamin B2, 36.4 times more Vitamin B3, 5.3 times more Vitamin B5, 4.9 times more Vitamin B6 and 148.5 times more Vitamin E than Canned Refried Beans, fat-free.
• 14 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin E
• Both Canned Refried Beans, fat-free as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Refried Beans, fat-free vs Peanut Butter:

• 14 ounces of Canned Refried Beans, fat-free have 50.8 times more Water than Peanut Butter.
• While 14 oz of Smooth Peanut Butter contain 1.6 times more Calcium, 3.5 times more Copper, 1.3 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 7.1 times more Selenium, 1.4 times more Sodium and 4.1 times more Zinc than Canned Refried Beans, fat-free.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Refried Beans, fat-free have 3.9 times more Omega 3 than Peanut Butter.
• While 14 oz of Smooth Peanut Butter contain 7.4 times more Energy, 110.1 times more Fat, 102.4 times more Saturated Fat, 84.2 times more Omega 6, 1.8 times more Carbohydrate, 10.7 times more Sugars and 4.1 times more Protein than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Peanut Butter offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6