Comparing Nutrients in 1 kilogram Peanut Butter VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Peanut Butter	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	203% 5880kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	511% 495g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	297% 95g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	7.9% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	104% 135g	130g per day for Men 19-50 years
Sugars	89.7% 65g	8.4% 6.1g	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	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	% 41g	% 0g	g per day for Men 19-50 years
Sucrose	% 24g	% 6.1g	g per day for Men 19-50 years
Fiber	150% 57g	124% 47g	38g per day for Men 19-50 years
Protein	392% 219g	95% 53.4g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Canned Refried Beans, fat-free	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	823% 132mg	22.6% 3.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	424% 5.5mg	87% 1.13mg	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	143% 570μg	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	10% 9mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	54% 540mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	181% 1.63mg	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	203% 16mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	592% 13.6mg	142% 3.26mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	735% 404μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	317% 4760mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	21.3% 787g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Peanut Butter vs Canned Refried Beans, fat-free:

• Smooth Peanut Butter has 3.6 times more Vitamin B1, 7 times more Vitamin B2, 36.4 times more Vitamin B3, 5.3 times more Vitamin B5, 4.9 times more Vitamin B6 and 148.5 times more Vitamin E than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Peanut Butter vs Canned Refried Beans, fat-free:

• Smooth Peanut Butter has 1.6 times more Calcium, 3.5 times more Copper, 1.3 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 7.1 times more Selenium, 1.4 times more Sodium and 4.1 times more Zinc than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 50.8 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 1 kilogram:

• Smooth Peanut Butter has 7.4 times more Energy, 110.1 times more Fat, 102.4 times more Saturated Fat, 84.2 times more Omega 6, 1.8 times more Carbohydrate, 10.7 times more Sugars, 1.2 times more Fiber and 4.1 times more Protein than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 3.9 times more Omega 3 than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Canned Refried Beans, fat-free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.