Comparing Nutrients in 1 pound Peanut Butter VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Peanut Butter	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	92% 2667kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	135% 43g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	301% 51g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	11.6% 8.4g	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	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	% 18.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 11g	% 8.4g	g per day for Men 19-50 years
Fiber	68% 26g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	178% 99g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	373% 59.7mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	28% 0.36mg	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	39.7% 159μg	26% 104μg	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	4.03% 3.63mg	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	180% 27mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	24.5% 245mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	122% 9.8mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	193% 812mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	57.4% 1.3mg	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	217% 1520mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	333% 183μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Peanut Butter versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Peanut Butter vs Canned Red Kidney Beans with Liquids:

• 1 pound of Peanut Butter has 1.6 times more Vitamin B2, 26.6 times more Vitamin B3, 8 times more Vitamin B5, 6.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 297 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains more Vitamin K than Smooth Peanut Butter.
• Both Peanut Butter and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Peanut Butter have insufficient amounts of Vitamin K
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Smooth Peanut Butter as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Peanut Butter vs Canned Red Kidney Beans with Liquids:

• 1 pound of Peanut Butter has 1.9 times more Calcium, 3.9 times more Copper, 1.7 times more Iron, 6 times more Magnesium, 4.7 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 36.7 times more Selenium, 1.9 times more Sodium and 4.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 50.3 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peanut Butter has 7.3 times more Energy, 137.6 times more Fat, 76.2 times more Saturated Fat, 135.9 times more Omega 6, 1.6 times more Carbohydrate, 3.5 times more Sugars, 1.3 times more Fiber and 4.2 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.3 times more Omega 3 than Smooth Peanut Butter.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6