Comparing Nutrients in 300 calories Peanut Butter VS Canned Refried Beans, fat-free

Weight per 300 calories

• Peanut Butter: 51g
• Canned Refried Beans, fat-free: 380g

Peanut Butter has 7.4 times more energy per 100g than Canned Refried Beans, fat-free. It has very high energy density when compared to other foods. Canned Refried Beans, fat-free having average energy density.

Which food has more nutrients per 300 calories - Peanut Butter or Canned Refried Beans, fat-free?

Macros Ratio

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

Macro Nutrients

	Peanut Butter	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	3.2% 2.3g	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	% 2.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 2.3g	g per day for Men 19-50 years
Fiber	7.65% 2.9g	47% 18g	38g per day for Men 19-50 years
Protein	20% 11g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	33% 0.43mg	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	4.46% 18μg	54% 216μg	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	3.8% 3.4mg	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	20.2% 3.03mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.33% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	68.8% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.04% 1.6μg	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	13.8% 1.1mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	54% 1.24mg	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	24.4% 171mg	60.2% 422mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	39.4% 21.6μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	0.021% 0.79g	8.08% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Peanut Butter vs Canned Refried Beans, fat-free:

• Smooth Peanut Butter has 4.9 times more Vitamin B3 and 20 times more Vitamin E than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Canned Refried Beans, fat-free have similar amounts of Vitamin B2 per 300 kcal.
• Both Smooth Peanut Butter as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Peanut Butter vs Canned Refried Beans, fat-free:

• Canned Refried Beans, fat-free contain 4.7 times more Calcium, 2.1 times more Copper, 5.6 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 4.3 times more Potassium, 5.5 times more Sodium, 1.8 times more Zinc and 377.9 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Canned Refried Beans, fat-free have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Smooth Peanut Butter has 14.8 times more Fat, 13.8 times more Saturated Fat, 11.3 times more Omega 6 and 1.4 times more Sugars than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 29.2 times more Omega 3, 4.2 times more Carbohydrate, 6.1 times more Fiber and 1.8 times more Protein than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Canned Refried Beans, fat-free have similar amounts of Energy per 300 kcal.
• Both Smooth Peanut Butter as well as Canned Refried Beans, fat-free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.