Comparing Nutrients in 5 ounces Peanut Butter VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Peanut Butter	Red Kidney Beans	Recommended Dietary Allowance
Energy	28.7% 833kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	67% 87g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	55.5% 31g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	18.7% 3mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.4μg	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	56.7% 1926mg	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	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	36% 3.95mg	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

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

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

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

• 5 ounces of Peanut Butter have 6.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 28.3 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.7 times more Vitamin B1, 2 times more Vitamin B2, 11.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
• 5 ounces of Peanut Butter have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Smooth Peanut Butter as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Peanut Butter have 1.3 times more Magnesium, 1.2 times more Manganese, 12.6 times more Selenium and 39.7 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.5 times more Calcium, 3.1 times more Iron and 2.3 times more Potassium than Smooth Peanut Butter.
• Both Peanut Butter and Red Kidney Beans contain similar levels of Copper, Phosphorus and Zinc per five ounces.
• Both Smooth Peanut Butter as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanut Butter have 1.7 times more Energy, 46.7 times more Fat, 61.8 times more Saturated Fat, 49.5 times more Omega 6 and 3.1 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 9.2 times more Omega 3, 2.6 times more Carbohydrate and 2.7 times more Fiber than Smooth Peanut Butter.
• Both Peanut Butter and Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6