Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Royal Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Energy	16% 466kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 5.83g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	93% 35.3g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	64% 36g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	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	46% 0.55mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	139% 557μg	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	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	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Calcium	18.6% 186mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	154% 12.3mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	82.2% 575mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	104% 57.3μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Peanut Butter per 5 oz

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

• 5 ounces of Royal Red Kidney Beans have 3.6 times more Vitamin B1, 2.3 times more Vitamin B2, 11.2 times more Vitamin B9 and more Vitamin C than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 6.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Royal Red Kidney Beans.
• 5 ounces of Peanut Butter have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Peanut Butter:

• 5 ounces of Royal Red Kidney Beans have 2.4 times more Calcium, 1.8 times more Copper, 4 times more Iron, 1.2 times more Phosphorus and 2.3 times more Potassium than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 1.3 times more Magnesium, 12.6 times more Selenium and 36.6 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Peanut Butter contain similar levels of Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 3.9 times more Omega 3, 2.4 times more Carbohydrate and 4.4 times more Fiber than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 1.8 times more Energy, 110.1 times more Fat, 146.4 times more Saturated Fat and 116.3 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Peanut Butter offer comparable quantities of Protein per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6