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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Red Kidney Beans	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	16.5% 478kcal	25.4% 737kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	25.5% 8.16g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	39% 50.5g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	57% 32g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	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	2% 0.3mg	85.4% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	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	1.13% 17mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	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: Red Kidney Beans VS Low Fat Peanut Butter per 5 oz

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

• 5 ounces of Red Kidney Beans have 2.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 6.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 43 times more Vitamin E than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin C and Vitamin K
• Both Raw 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 Red Kidney Beans vs Low Fat Peanut Butter:

• 5 ounces of Red Kidney Beans have 2.4 times more Calcium, 1.2 times more Copper, 3.5 times more Iron and 2 times more Potassium than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 1.3 times more Manganese, 2.3 times more Selenium and 45 times more Sodium than Raw Red Kidney Beans.
• Both 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 Red Kidney Beans have 6.9 times more Omega 3, 1.7 times more Carbohydrate and 2.9 times more Fiber than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 1.5 times more Energy, 32.1 times more Fat, 37.4 times more Saturated Fat, 40 times more Omega 6 and 4.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Low Fat Peanut Butter offer comparable quantities of Protein per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6