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

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Peanut Butter	California Red Kidney Beans	Recommended Dietary Allowance
Energy	28.7% 833kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	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	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	% 5.83g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	93% 35.3g	38g per day for Men 19-50 years
Protein	55.5% 31g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	43.3% 0.56mg	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	12.4% 49.6μg	140% 558μg	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% 0mg	7.1% 6.38mg	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	56% 8.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.4μg	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	38.3% 3.06mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	61.6% 1.4mg	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	68% 475mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	104% 57.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Peanut Butter vs California Red Kidney Beans:

• Smooth Peanut Butter has 6.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.9 times more Vitamin B1, 2.1 times more Vitamin B2, 11.3 times more Vitamin B9 and more Vitamin C than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Smooth Peanut Butter has 1.4 times more Manganese, 12.6 times more Selenium and 43.3 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Calcium, 1.9 times more Copper, 4.3 times more Iron and 2.5 times more Potassium than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Smooth Peanut Butter has 1.8 times more Energy, 198.2 times more Fat, 264.4 times more Saturated Fat and 208.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Omega 3, 2.5 times more Carbohydrate and 4.4 times more Fiber than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Raw California Red Kidney Beans have similar amounts of Protein per 5 oz.
• Both Smooth Peanut Butter as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.