Comparing Nutrients in 1 kilogram Red Kidney Beans VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Energy	116% 3370kcal	203% 5880kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	511% 495g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	297% 95g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	664% 113g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	184% 240g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	150% 57g	38g per day for Men 19-50 years
Protein	402% 225g	392% 219g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	823% 132mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	208% 10.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	396% 59.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Calcium	83% 830mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	634% 5.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	479% 3350mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	735% 404μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	317% 4760mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	243% 26.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.42% 15.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Red Kidney Beans vs Peanut Butter:

• 1 kilogram of Red Kidney Beans has 5.7 times more Vitamin B1, 2 times more Vitamin B2, 11.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Peanut Butter.
• While 1 kg of Smooth Peanut Butter contains 6.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 28.3 times more Vitamin E than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Peanut Butter have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 1.5 times more Calcium, 1.2 times more Copper, 3.1 times more Iron, 1.2 times more Phosphorus and 2.3 times more Potassium than Peanut Butter.
• While 1 kg of Smooth Peanut Butter contains 1.3 times more Magnesium, 12.6 times more Selenium and 39.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Peanut Butter contain similar levels of Manganese and Zinc per one kilogram.
• Both Raw Red Kidney Beans as well as Smooth Peanut Butter lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 9.2 times more Omega 3, 2.6 times more Carbohydrate and 2.7 times more Fiber than Peanut Butter.
• While 1 kg of Smooth Peanut Butter contains 1.7 times more Energy, 46.7 times more Fat, 61.8 times more Saturated Fat, 49.5 times more Omega 6 and 3.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Peanut Butter offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6