Comparing Nutrients in 1 pound Canned Kidney Beans VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Canned Kidney Beans	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	13% 381kcal	67% 1941kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	185% 31.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	109% 142g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	NA	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	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	189% 71.7g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	274% 153g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Low Fat Peanut Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	173% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	326% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	106% 1.38mg	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	41% 163μg	151% 603μg	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	6.05% 5.44mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	15.4% 154mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	1028% 9.25mg	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	66.3% 5.3mg	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	834% 19mg	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	58.3% 408mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	181% 6160mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	247% 27mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Low Fat Peanut Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Low Fat Peanut Flour:

• 1 lb of Low Fat Peanut Flour contains 3.9 times more Vitamin B1, 3.4 times more Vitamin B2, 28 times more Vitamin B3, 11.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.7 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Low Fat Peanut Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Low Fat Peanut Flour:

• 1 pound of Canned Kidney Beans has 296 times more Sodium and 10 times more Water than Low Fat Peanut Flour.
• While 1 lb of Low Fat Peanut Flour contains 3.8 times more Calcium, 15.1 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 25.2 times more Manganese, 5.6 times more Phosphorus, 5.7 times more Potassium, 7.9 times more Selenium and 13 times more Zinc than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 82 times more Omega 3 than Low Fat Peanut Flour.
• While 1 lb of Low Fat Peanut Flour contains 5.1 times more Energy, 36.5 times more Fat, 21.6 times more Saturated Fat, 65.3 times more Omega 6, 2.2 times more Carbohydrate, 3.7 times more Fiber and 6.5 times more Protein than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Low Fat Peanut Flour provide inadequate amounts of Omega 3