Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Chunk Style Peanut Butter

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	43.8% 1270kcal	203% 5890kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	238% 76g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	815% 139g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	166% 216g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	116% 84g	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	NA	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	NA	% 42.2g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	168% 64g	211% 80g	38g per day for Men 19-50 years
Protein	155% 86.7g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Chunk Style 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	133% 1.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	856% 137mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	224% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	322% 4.18mg	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	325% 1300μg	230% 920μg	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	2% 0.3mg	420% 63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	35% 350mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	642% 5.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	278% 22mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	783% 18mg	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	197% 1380mg	456% 3190mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	219% 7450mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	254% 28mg	11mg per day for Men 19-50 years
Water	18% 669g	0.31% 11.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Chunk Style Peanut Butter:

• Boiled All Types Kidney Beans have 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.
• While Chunk Style Peanut Butter contains 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.
• Both Boiled All Types Kidney Beans as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Chunk Style Peanut Butter:

• Boiled All Types Kidney Beans have 58.7 times more Water than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 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, 17 times more Sodium and 2.8 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Chunk Style Peanut Butter have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.2 times more Omega 3 than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 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 and 2.8 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Chunk Style Peanut Butter have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Chunk Style Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.