Comparing Nutrients in 5 ounces Low Fat Peanut Flour VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Flour	30%	43%	27%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Low Fat Peanut Flour	Canned Refried Beans	Recommended Dietary Allowance
Energy	21% 607kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	57.7% 9.8g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	NA	1.06% 0.77g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	59% 22.4g	14% 5.24g	38g per day for Men 19-50 years
Protein	85.6% 48g	12.6% 7.06g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Flour	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	11.2% 0.15mg	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	47% 189μg	3.9% 15.6μg	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	0% 0mg	9.45% 8.5mg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Flour	Canned Refried Beans	Recommended Dietary Allowance
Calcium	18.4% 184mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	84% 6.7mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	18% 0.41mg	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	103% 720mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	56.6% 1925mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Flour VS Canned Refried Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Low Fat Peanut Flour versus 5 oz of Canned Refried Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Low Fat Peanut Flour vs Canned Refried Beans:

• 5 ounces of Low Fat Peanut Flour have 6 times more Vitamin B1, 2.2 times more Vitamin B2, 31.3 times more Vitamin B3, 8.1 times more Vitamin B5, 3 times more Vitamin B6 and 12.1 times more Vitamin B9 than Canned Refried Beans.
• While 5 oz of Canned Refried Beans contain more Vitamin C than Low Fat Peanut Flour.
• 5 ounces of Low Fat Peanut Flour have insufficient amounts of Vitamin C
• Both Low Fat Peanut Flour as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Low Fat Peanut Flour vs Canned Refried Beans:

• 5 ounces of Low Fat Peanut Flour have 4.5 times more Calcium, 15.8 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 14.6 times more Manganese, 5.5 times more Phosphorus, 4.3 times more Potassium, 1.2 times more Selenium and 10.3 times more Zinc than Canned Refried Beans.
• While 5 oz of Canned Refried Beans contain 370 times more Sodium and 10 times more Water than Low Fat Peanut Flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low Fat Peanut Flour have 4.8 times more Energy, 10.9 times more Fat, 4.8 times more Saturated Fat, 19.2 times more Omega 6, 2.3 times more Carbohydrate, 4.3 times more Fiber and 6.8 times more Protein than Canned Refried Beans.
• While 5 oz of Canned Refried Beans contain 169 times more Omega 3 than Low Fat Peanut Flour.
• 5 ounces of Low Fat Peanut Flour provide inadequate amounts of Omega 3