Comparing Nutrients in 1 pound 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	12.4% 358kcal	92% 2667kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	135% 43g	32g per day for Men 19-50 years
Omega 3	43.4% 0.69g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.58% 0.61g	301% 51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.2g	83.7% 109g	130g per day for Men 19-50 years
Sugars	3.8% 2.77g	40.7% 29.5g	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	% 18.6g	g per day for Men 19-50 years
Sucrose	% 2.77g	% 11g	g per day for Men 19-50 years
Fiber	56% 21.3g	68% 26g	38g per day for Men 19-50 years
Protein	43.3% 24.2g	178% 99g	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	11.3% 0.14mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	373% 59.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	192% 2.5mg	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	64.6% 259μg	39.7% 159μg	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	4.54% 4.1mg	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	1.2% 0.18mg	180% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	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	15.4% 154mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	92% 7.35mg	122% 9.8mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	193% 812mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	268% 6.17mg	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	72% 503mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	79% 2685mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	333% 183μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	110% 12mg	11mg per day for Men 19-50 years
Water	9.65% 357g	0.19% 7.03g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Refried Beans, fat-free versus 1 lb of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Refried Beans, fat-free vs Peanut Butter:

• 1 pound of Canned Refried Beans, fat-free has 1.6 times more Vitamin B9 than Peanut Butter.
• While 1 lb 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 pound 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 pound.

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

• 1 pound of Canned Refried Beans, fat-free has 50.8 times more Water than Peanut Butter.
• While 1 lb 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 pound:

• 1 pound of Canned Refried Beans, fat-free has 3.9 times more Omega 3 than Peanut Butter.
• While 1 lb 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 pound.
• 1 pound of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6