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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Canned Refried Beans has more Vitamin C than Defatted Peanut Flour.
• While 1 kg of Defatted Peanut Flour contains 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.
• 1 kilogram of Defatted Peanut Flour have insufficient amounts of Vitamin C
• Both Canned Refried Beans as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Canned Refried Beans has 2.1 times more Sodium and 10 times more Water than Defatted Peanut Flour.
• While 1 kg of Defatted Peanut Flour contains 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 and 8.8 times more Zinc than Canned Refried Beans.
• Both Canned Refried Beans and Defatted Peanut Flour contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Refried Beans has 3.7 times more Fat, more Omega 3 and 2.5 times more Omega 6 than Defatted Peanut Flour.
• While 1 kg of Defatted Peanut Flour contains 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.
• 1 kilogram of Defatted Peanut Flour provide inadequate amounts of Omega 3 and Omega 6