Comparing Nutrients in 5 ounces Canned Red Kidney Beans VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Canned Red Kidney Beans	Peanut Spread	Recommended Dietary Allowance
Energy	6.06% 176kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	80.2% 78g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	45.3% 14.5g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	135% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	15.5% 20g	130g per day for Men 19-50 years
Sugars	7.43% 5.4g	12.4% 9g	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	0.2% 0.14g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 4.9g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	29% 11g	38g per day for Men 19-50 years
Protein	20% 11.3g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Peanut Spread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.4% 0.67mg	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	9.92% 39.7μg	51% 204μg	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	0.31% 0.28mg	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	76% 11.4mg	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

	Canned Red Kidney Beans	Peanut Spread	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	120% 1.08mg	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	26.6% 2.13mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	122% 2.8mg	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	24.5% 172mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	11.5% 393mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	22% 327mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	45.2% 4.98mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.074% 2.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Peanut Spread per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans vs Peanut Spread:

• 5 oz of Low Sugar Peanut Spread contain 1.7 times more Vitamin B1, 7.6 times more Vitamin B2, 35.6 times more Vitamin B3 and 5.1 times more Vitamin B9 than Canned Red Kidney Beans, Solids.
• 5 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Solids as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans vs Peanut Spread:

• 5 oz of Low Sugar Peanut Spread contain 1.3 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 5.2 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium, 5.7 times more Selenium, 1.3 times more Sodium and 4.7 times more Zinc than Canned Red Kidney Beans, Solids.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans have 1.5 times more Carbohydrate than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 5.2 times more Energy, 52.3 times more Fat, 56.5 times more Saturated Fat, 134.8 times more Omega 6, 1.7 times more Sugars, 1.4 times more Fiber and 3.1 times more Protein than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Peanut Spread offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6