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

Weight per 300 calories

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

Smooth Peanut Butter has 7.4 times more energy per unit of mass than Canned Refried Beans, fat-free, which is very high in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 300 calories - Canned Refried Beans, fat-free or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	4.57% 3.3g	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	% 0g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 1.2g	g per day for Men 19-50 years
Fiber	47% 18g	7.65% 2.9g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	20% 11g	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	9.5% 0.11mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	21.6% 0.28mg	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	54% 216μg	4.46% 18μg	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	3.8% 3.4mg	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% 0.15mg	20.2% 3.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.33% 7.6μg	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	13% 129mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.04% 1.6μg	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	77% 6.15mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	34.4% 144mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	30% 0.69mg	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	60.2% 422mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	39.4% 21.6μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	88.6% 1329mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.08% 299g	0.021% 0.79g	3700g per day for Men 19-50 years

Canned Refried Beans, Fat-free VS Peanut Butter Nutrients Per 300 Kcal

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

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

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

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

• 300 calories of Canned Refried Beans, fat-free have 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 Peanut Butter.
• Both Canned Refried Beans, fat-free and Peanut Butter contain similar levels of Selenium per 300 calories.
• 300 calories of Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Refried Beans, fat-free have 29.2 times more Omega 3, 4.2 times more Carbohydrate, 6.1 times more Fiber and 1.8 times more Protein than Peanut Butter.
• While 300 kcal of Smooth Peanut Butter contain 14.8 times more Fat, 13.8 times more Saturated Fat and 11.3 times more Omega 6 than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Peanut Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6
• 300 calories of Peanut Butter provide inadequate amounts of Omega 3