Comparing Nutrients in 1 kilogram Peanut Butter VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

	Peanut Butter	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	203% 5880kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	511% 495g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	297% 95g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	175% 228g	130g per day for Men 19-50 years
Sugars	89.7% 65g	4.4% 3.2g	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	% 41g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	150% 57g	168% 64g	38g per day for Men 19-50 years
Protein	392% 219g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	823% 132mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	424% 5.5mg	92% 1.2mg	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	87.5% 350μg	325% 1300μg	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	0% 0mg	13.3% 12mg	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	396% 59.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	54% 540mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	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	270% 21.6mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	592% 13.6mg	187% 4.3mg	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	479% 3350mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	735% 404μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	317% 4760mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	18% 669g	3700g per day for Men 19-50 years

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

• Smooth Peanut Butter has 1.8 times more Vitamin B2, 22.8 times more Vitamin B3, 4.7 times more Vitamin B5, 4.6 times more Vitamin B6 and 198 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B1, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Smooth Peanut Butter has 1.5 times more Calcium, 2.6 times more Copper, 4.3 times more Magnesium, 3.2 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium, 36.7 times more Selenium, 476 times more Sodium and 2.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 43.2 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Boiled All Types Kidney Beans have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Smooth Peanut Butter has 4.6 times more Energy, 99.1 times more Fat, 130.4 times more Saturated Fat, 104.4 times more Omega 6, 20.3 times more Sugars and 2.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.4 times more Omega 3 than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Boiled All Types Kidney Beans have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Smooth Peanut Butter as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.