Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Peanut Butter	Recommended Dietary Allowance
Energy	3.96% 115kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	26% 34g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	12.7% 9.2g	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	% 5.83g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 3.4g	g per day for Men 19-50 years
Fiber	16% 6.1g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	60% 0.78mg	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	8.15% 32.6μg	12.4% 49.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Peanut Butter	Recommended Dietary Allowance
Calcium	4.1% 41mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	90% 0.81mg	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	22% 1.77mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	84% 1.93mg	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	21.5% 150mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	104% 57.3μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	3% 111g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Peanut Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Peanut Butter:

• 5 ounces of Canned Red Kidney Beans with Liquids have more Vitamin K than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 1.6 times more Vitamin B2, 26.6 times more Vitamin B3, 8 times more Vitamin B5, 6.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 297 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Peanut Butter provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 5 ounces of Peanut Butter have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Peanut Butter:

• 5 ounces of Canned Red Kidney Beans with Liquids have 50.3 times more Water than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 1.9 times more Calcium, 3.9 times more Copper, 1.7 times more Iron, 6 times more Magnesium, 4.7 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 36.7 times more Selenium, 1.9 times more Sodium and 4.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Omega 3 than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 7.3 times more Energy, 137.6 times more Fat, 76.2 times more Saturated Fat, 135.9 times more Omega 6, 1.6 times more Carbohydrate, 3.5 times more Sugars, 1.3 times more Fiber and 4.2 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6