Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Boiled California Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Energy	42.8% 1240kcal	203% 5880kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	511% 495g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	297% 95g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	664% 113g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	184% 240g	130g per day for Men 19-50 years
Sugars	NA	89.7% 65g	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	% 41g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	245% 93g	150% 57g	38g per day for Men 19-50 years
Protein	163% 91g	392% 219g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	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	108% 1.3mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	823% 132mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	208% 10.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	424% 5.5mg	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	185% 740μg	87.5% 350μg	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	NA	396% 59.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Calcium	66% 660mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	634% 5.7mg	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	373% 30mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	592% 13.6mg	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	196% 1370mg	479% 3350mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	735% 404μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	317% 4760mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	243% 26.7mg	11mg per day for Men 19-50 years
Water	18% 669g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Peanut Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Peanut Butter:

• 1 kilogram of Boiled California Red Kidney Beans has 1.2 times more Vitamin B1 and 2.1 times more Vitamin B9 than Peanut Butter.
• While 1 kg of Smooth Peanut Butter contains 1.7 times more Vitamin B2, 24.4 times more Vitamin B3, 4.7 times more Vitamin B5 and 5.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Peanut Butter:

• 1 kilogram of Boiled California Red Kidney Beans has 1.2 times more Calcium and 1.4 times more Iron than Peanut Butter.
• While 1 kg of Smooth Peanut Butter contains 2 times more Copper, 3.7 times more Magnesium, 4.3 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 33.7 times more Selenium, 119 times more Sodium and 3.1 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.6 times more Fiber than Peanut Butter.
• While 1 kg of Smooth Peanut Butter contains 4.7 times more Energy, 550.4 times more Fat, 679.9 times more Saturated Fat, 564 times more Omega 6 and 2.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Peanut Butter offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6