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

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Peanut Spread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	31.8% 921kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	80.2% 78g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	45.3% 14.5g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	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	15.5% 20g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	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	29% 11g	93% 35.3g	38g per day for Men 19-50 years
Protein	62.8% 35g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	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	13.7% 0.16mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.4% 0.67mg	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	51% 204μg	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	76% 11.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.2% 102mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	173% 1.56mg	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	50.3% 4.03mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	71% 496mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	27.6% 414mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	45.2% 4.98mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.074% 2.74g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Low Sugar Peanut Spread has 8 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B9 and more Vitamin C than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 5 oz.
• Both Low Sugar Peanut Spread 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 Spread vs California Red Kidney Beans:

• Low Sugar Peanut Spread has 2 times more Manganese, 2.8 times more Selenium, 26.5 times more Sodium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Calcium, 1.4 times more Copper, 3.3 times more Iron and 1.8 times more Potassium than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Low Sugar Peanut Spread has 2 times more Energy, 219.6 times more Fat, 283.9 times more Saturated Fat and 299.5 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.2 times more Carbohydrate and 3.2 times more Fiber than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Raw California Red Kidney Beans have similar amounts of Omega 3 and Protein per 5 oz.
• Both Low Sugar Peanut Spread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.