Comparing Nutrients in 1 kilogram Low Fat Peanut Butter VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Low Fat Peanut Butter	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	179% 5200kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	351% 340g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	537% 91g	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	274% 357g	175% 228g	130g per day for Men 19-50 years
Sugars	128% 93g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	168% 64g	38g per day for Men 19-50 years
Protein	463% 259g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Low Fat 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	225% 2.7mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	913% 146mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	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	150% 600μg	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	603% 90mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	35% 350mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	238% 19mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	405% 1700mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	641% 14.8mg	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	527% 3690mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	197% 6690mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.32% 12g	18% 669g	3700g per day for Men 19-50 years

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

• Reduced Fat Peanut Butter has 1.7 times more Vitamin B1, 25.3 times more Vitamin B3, 4.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 301.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Reduced Fat 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 Low Fat Peanut Butter vs Boiled Kidney Beans:

• Reduced Fat Peanut Butter has 2.7 times more Copper, 4 times more Magnesium, 3.4 times more Manganese, 2.7 times more Phosphorus, 1.7 times more Potassium, 6.8 times more Selenium, 540 times more Sodium and 2.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 55.8 times more Water than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Boiled All Types Kidney Beans have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Reduced Fat Peanut Butter has 4.1 times more Energy, 68 times more Fat, 78.9 times more Saturated Fat, 84.5 times more Omega 6, 1.6 times more Carbohydrate, 29 times more Sugars and 3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Omega 3 than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Reduced Fat Peanut Butter as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.