Comparing Nutrients in 500 calories Canned Refried Beans, fat-free VS Peanut Butter

Weight per 500 calories

• Canned Refried Beans, fat-free: 633g
• Peanut Butter: 85g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	43.4% 42g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	2.07% 0.033g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	56.4% 9.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	5.33% 3.86g	7.62% 5.53g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	% 3.86g	% 2.03g	g per day for Men 19-50 years
Fiber	78.3% 29.7g	12.8% 4.85g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	33.3% 18.6g	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	16% 0.19mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	36% 0.47mg	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	90% 361μg	7.44% 29.8μg	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	6.33% 5.7mg	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	1.7% 0.25mg	33.7% 5.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.7μg	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	21.5% 215mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.066% 2.64μg	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	128% 10.3mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	57.3% 241mg	36.2% 152mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	50.3% 1.16mg	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	100% 703mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	65.6% 36μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	148% 2215mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	37.4% 4.1mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	13.5% 498g	0.036% 1.3g	3700g per day for Men 19-50 years

Canned Refried Beans, Fat-free VS Peanut Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Peanut Butter?

Lets compare vitamin content per 500 calories of Canned Refried Beans, fat-free vs Peanut Butter:

• 500 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 500 kcal of Smooth Peanut Butter contain 4.9 times more Vitamin B3 and 20 times more Vitamin E than Canned Refried Beans, fat-free.
• 500 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin E
• 500 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 500 calories.

Comparing minerals per 500 calories for Canned Refried Beans, fat-free vs Peanut Butter:

• 500 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 500 calories.
• 500 calories of Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6
• 500 calories of Peanut Butter provide inadequate amounts of Omega 3