Comparing Nutrients in 5 ounces Canned Refried Beans, fat-free VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Canned Refried Beans, fat-free	Peanut Butter	Recommended Dietary Allowance
Energy	3.86% 112kcal	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	0.41% 0.13g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	26% 34g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	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	0% 0g	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	% 0g	% 5.83g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 3.4g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	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	3.54% 0.043mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	20% 80.8μg	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	1.4% 1.28mg	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	0.38% 0.057mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Peanut Butter	Recommended Dietary Allowance
Calcium	4.8% 48mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	28.7% 2.3mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	22.5% 157mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	104% 57.3μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	3% 112g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Peanut Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free vs Peanut Butter:

• 5 ounces of Canned Refried Beans, fat-free have 1.6 times more Vitamin B9 than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 3.6 times more Vitamin B1, 7 times more Vitamin B2, 36.4 times more Vitamin B3, 5.3 times more Vitamin B5, 4.9 times more Vitamin B6 and 148.5 times more Vitamin E than Canned Refried Beans, fat-free.
• 5 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin E
• Both Canned Refried Beans, fat-free as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Refried Beans, fat-free vs Peanut Butter:

• 5 ounces of Canned Refried Beans, fat-free have 50.8 times more Water than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 1.6 times more Calcium, 3.5 times more Copper, 1.3 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 7.1 times more Selenium, 1.4 times more Sodium and 4.1 times more Zinc than Canned Refried Beans, fat-free.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Refried Beans, fat-free have 3.9 times more Omega 3 than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 7.4 times more Energy, 110.1 times more Fat, 102.4 times more Saturated Fat, 84.2 times more Omega 6, 1.8 times more Carbohydrate, 10.7 times more Sugars and 4.1 times more Protein than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Peanut Butter offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6