Comparing Nutrients in 5 ounces California Red Kidney Beans VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	California Red Kidney Beans	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	16% 468kcal	28.8% 835kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	116% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	% 6g	g per day for Men 19-50 years
Sucrose	NA	% 5.94g	g per day for Men 19-50 years
Fiber	93% 35.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chunk Style 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	62.5% 0.75mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	45.6% 0.59mg	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	140% 558μg	32.6% 130μg	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	7.1% 6.38mg	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	NA	59.5% 8.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	27.6% 276mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	166% 13.3mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	111% 2.55mg	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	82% 574mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.044% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Chunk Style Peanut Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Chunk Style Peanut Butter:

• 5 ounces of California Red Kidney Beans have 5 times more Vitamin B1, 2 times more Vitamin B2, 4.3 times more Vitamin B9 and more Vitamin C than Chunk Style Peanut Butter.
• While 5 oz of Chunk Style Peanut Butter contain 6.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chunk Style Peanut Butter provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Chunk Style Peanut Butter have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Chunk Style Peanut Butter:

• 5 ounces of California Red Kidney Beans have 4.3 times more Calcium, 1.9 times more Copper, 4.9 times more Iron, 1.3 times more Phosphorus and 2 times more Potassium than Chunk Style Peanut Butter.
• While 5 oz of Chunk Style Peanut Butter contain 1.8 times more Manganese and 2.6 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chunk Style Peanut Butter contain similar levels of Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.8 times more Carbohydrate and 3.1 times more Fiber than Chunk Style Peanut Butter.
• While 5 oz of Chunk Style Peanut Butter contain 1.8 times more Energy, 199.8 times more Fat, 211.3 times more Saturated Fat and 256.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chunk Style Peanut Butter offer comparable quantities of Omega 3 and Protein per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6