Comparing Nutrients in 5 ounces California Red Kidney Beans VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	California Red Kidney Beans	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	16% 468kcal	25.4% 737kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	25.5% 8.16g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	76% 13g	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	39% 50.5g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Low Fat 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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	34% 0.44mg	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	21.3% 85μg	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	85.4% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	27.6% 276mg	4.96% 49.6mg	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	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	166% 13.3mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	91% 2.1mg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Low Fat Peanut Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Low Fat 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 Low Fat Peanut Butter:

• 5 ounces of California Red Kidney Beans have 2 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin C than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 7.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• 5 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Reduced Fat 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 Low Fat Peanut Butter:

• 5 ounces of California Red Kidney Beans have 5.6 times more Calcium, 1.9 times more Copper, 4.9 times more Iron and 2.2 times more Potassium than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 1.5 times more Manganese, 2.3 times more Selenium and 49.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Low Fat Peanut Butter contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.6 times more Omega 3, 1.7 times more Carbohydrate and 4.8 times more Fiber than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 1.6 times more Energy, 136 times more Fat, 160 times more Saturated Fat and 169.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Low Fat Peanut Butter offer comparable quantities of Protein per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6