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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Canned Refried Beans, fat-free	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	25% 0.3mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.62mg	823% 132mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	208% 10.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	143% 570μg	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	10% 9mg	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	2.67% 0.4mg	396% 59.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Peanut Butter	Recommended Dietary Allowance
Calcium	34% 340mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	634% 5.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	203% 16mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	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	159% 1110mg	479% 3350mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	735% 404μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	317% 4760mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	243% 26.7mg	11mg per day for Men 19-50 years
Water	21.3% 787g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Peanut Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free vs Peanut Butter:

• 1 kilogram of Canned Refried Beans, fat-free has 1.6 times more Vitamin B9 than Peanut Butter.
• While 1 kg of Smooth Peanut Butter contains 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.
• 1 kilogram of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin E
• Both Canned Refried Beans, fat-free as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Canned Refried Beans, fat-free has 50.8 times more Water than Peanut Butter.
• While 1 kg of Smooth Peanut Butter contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Refried Beans, fat-free has 3.9 times more Omega 3 than Peanut Butter.
• While 1 kg of Smooth Peanut Butter contains 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 and 4.1 times more Protein than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Peanut Butter offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6