Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Canned Kidney Beans	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	29% 840kcal	148% 4280kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	407% 69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	241% 313g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	416% 158g	38g per day for Men 19-50 years
Protein	93% 52.2g	604% 338g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Low Fat Peanut Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	381% 4.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	719% 115mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	308% 15.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	234% 3.04mg	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	90% 360μg	333% 1330μg	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	13.3% 12mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	34% 340mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	2266% 20.4mg	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	146% 11.7mg	593% 47.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	1840% 42.3mg	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	129% 900mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	399% 13580mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	545% 60mg	11mg per day for Men 19-50 years
Water	21% 780g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Low Fat Peanut Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Low Fat Peanut Flour:

• 1 kg of Low Fat Peanut Flour contains 3.9 times more Vitamin B1, 3.4 times more Vitamin B2, 28 times more Vitamin B3, 11.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.7 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Low Fat Peanut Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Low Fat Peanut Flour:

• 1 kilogram of Canned Kidney Beans has 296 times more Sodium and 10 times more Water than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 3.8 times more Calcium, 15.1 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 25.2 times more Manganese, 5.6 times more Phosphorus, 5.7 times more Potassium, 7.9 times more Selenium and 13 times more Zinc than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 82 times more Omega 3 than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 5.1 times more Energy, 36.5 times more Fat, 21.6 times more Saturated Fat, 65.3 times more Omega 6, 2.2 times more Carbohydrate, 3.7 times more Fiber and 6.5 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Low Fat Peanut Flour provide inadequate amounts of Omega 3