Comparing Nutrients in 1 kilogram Defatted Peanut Flour VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Defatted Peanut Flour	59%	1%	40%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Defatted Peanut Flour	Canned Refried Beans	Recommended Dietary Allowance
Energy	113% 3270kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	20.7% 20g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	21.2% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	104% 136g	130g per day for Men 19-50 years
Sugars	113% 82.2g	7.45% 5.4g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.4g	g per day for Men 19-50 years
Fiber	416% 158g	97% 37g	38g per day for Men 19-50 years
Protein	932% 522g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Defatted Peanut Flour	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	583% 7mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	369% 4.8mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1688% 270mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	548% 27.4mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	388% 5.04mg	79.2% 1.03mg	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	620% 2480μg	27.5% 110μg	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	66.7% 60mg	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	3.33% 0.5mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Peanut Flour	Canned Refried Beans	Recommended Dietary Allowance
Calcium	140% 1400mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	143% 1.3mg	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	263% 21mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	881% 3700mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	2130% 49mg	126% 2.9mg	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	1086% 7600mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	379% 12900mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	120% 1800mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	464% 51mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	2.1% 78g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Defatted Peanut Flour VS Canned Refried Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Defatted Peanut Flour versus 1 kg of Canned Refried Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Defatted Peanut Flour vs Canned Refried Beans:

• 1 kilogram of Defatted Peanut Flour has 9.2 times more Vitamin B1, 6.1 times more Vitamin B2, 73.6 times more Vitamin B3, 14.5 times more Vitamin B5, 4.9 times more Vitamin B6 and 22.5 times more Vitamin B9 than Canned Refried Beans.
• While 1 kg of Canned Refried Beans contains more Vitamin C than Defatted Peanut Flour .
• 1 kilogram of Defatted Peanut Flour have insufficient amounts of Vitamin C
• Both Defatted Peanut Flour as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Defatted Peanut Flour vs Canned Refried Beans:

• 1 kilogram of Defatted Peanut Flour has 4.8 times more Calcium, 14 times more Copper, 1.5 times more Iron, 10.6 times more Magnesium, 17 times more Manganese, 8.3 times more Phosphorus, 4 times more Potassium, 1.2 times more Selenium and 8.8 times more Zinc than Canned Refried Beans.
• While 1 kg of Canned Refried Beans contains 2.1 times more Sodium and 10 times more Water than Defatted Peanut Flour .

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Defatted Peanut Flour has 3.6 times more Energy, 2.6 times more Carbohydrate, 15.2 times more Sugars, 4.3 times more Fiber and 10.5 times more Protein than Canned Refried Beans.
• While 1 kg of Canned Refried Beans contains 3.7 times more Fat, more Omega 3 and 2.5 times more Omega 6 than Defatted Peanut Flour .
• 1 kilogram of Defatted Peanut Flour provide inadequate amounts of Omega 3 and Omega 6