Comparing Nutrients in 500 calories Low Fat Peanut Butter VS Canned Pinto Beans

Weight per 500 calories

• Low Fat Peanut Butter: 96g
• Canned Pinto Beans: 439g

Low Fat Peanut Butter has 4.6 times more energy per 100g than Canned Pinto Beans. It has very high energy density when compared to other foods. Canned Pinto Beans, Solids having average energy density.

Discover which food has more nutrients per 500 calories - Low Fat Peanut Butter or Canned Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Low Fat Peanut Butter	Canned Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.7% 32.7g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	43.3% 0.69g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.78g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	12.3% 8.92g	3.27% 2.37g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	13% 5g	63.5% 24g	38g per day for Men 19-50 years
Protein	44.5% 25g	54.7% 30.7g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	NA	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	14.4% 57.7μg	26.3% 105μg	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	0.49% 0.44mg	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	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.48% 0.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	126% 1.14mg	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	23% 1.83mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	73% 1.68mg	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	50.7% 355mg	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	35.3% 1202mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	NA	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	0.031% 1.15g	8.37% 310g	3700g per day for Men 19-50 years

Low Fat Peanut Butter VS Canned Pinto Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Low Fat Peanut Butter or Canned Pinto Beans?

Lets compare vitamin content per 500 calories of Low Fat Peanut Butter vs Canned Pinto Beans:

• 500 calories of Low Fat Peanut Butter have 11.8 times more Vitamin B3 than Canned Pinto Beans.
• While 500 kcal of Canned Pinto Beans, Solids contain 1.8 times more Vitamin B9 than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Canned Pinto Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Canned Pinto Beans have insufficient amounts of Vitamin B3
• Both Reduced Fat Peanut Butter as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Low Fat Peanut Butter vs Canned Pinto Beans:

• 500 kcal of Canned Pinto Beans, Solids contain 8.2 times more Calcium, 2 times more Copper, 3.2 times more Iron, 1.9 times more Potassium and 2 times more Sodium than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Canned Pinto Beans contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per 500 calories.
• 500 calories of Low Fat Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Low Fat Peanut Butter have 8.3 times more Fat, 8 times more Saturated Fat, 17.4 times more Omega 6 and 3.8 times more Sugars than Canned Pinto Beans.
• While 500 kcal of Canned Pinto Beans, Solids contain 13.9 times more Omega 3, 2.6 times more Carbohydrate and 4.8 times more Fiber than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Canned Pinto Beans offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Low Fat Peanut Butter provide inadequate amounts of Omega 3
• 500 calories of Canned Pinto Beans provide inadequate amounts of Omega 6