Comparing Nutrients in 5 ounces Canned Refried Beans VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Canned Refried Beans	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	4.4% 128kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	38% 49g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	16% 11.7g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	59% 22.4g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Defatted Peanut Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	55% 0.71mg	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	3.9% 15.6μg	88% 352μg	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	9.45% 8.5mg	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	0.85% 0.13mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	283% 2.55mg	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	25.5% 2.04mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	302% 6.95mg	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	18.6% 130mg	154% 1077mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	53.8% 1829mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	65.7% 7.23mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.3% 11g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Refried Beans have more Vitamin C than Defatted Peanut Flour.
• While 5 oz of Defatted Peanut Flour contain 9.2 times more Vitamin B1, 6.1 times more Vitamin B2, 73.6 times more Vitamin B3, 14.5 times more Vitamin B5, 4.9 times more Vitamin B6 and 22.5 times more Vitamin B9 than Canned Refried Beans.
• 5 ounces of Defatted Peanut Flour have insufficient amounts of Vitamin C
• Both Canned Refried Beans as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Canned Refried Beans have 2.1 times more Sodium and 10 times more Water than Defatted Peanut Flour.
• While 5 oz of Defatted Peanut Flour contain 4.8 times more Calcium, 14 times more Copper, 1.5 times more Iron, 10.6 times more Magnesium, 17 times more Manganese, 8.3 times more Phosphorus, 4 times more Potassium and 8.8 times more Zinc than Canned Refried Beans.
• Both Canned Refried Beans and Defatted Peanut Flour contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Refried Beans have 3.7 times more Fat, more Omega 3 and 2.5 times more Omega 6 than Defatted Peanut Flour.
• While 5 oz of Defatted Peanut Flour contain 3.6 times more Energy, 2.6 times more Carbohydrate, 15.2 times more Sugars, 4.3 times more Fiber and 10.5 times more Protein than Canned Refried Beans.
• 5 ounces of Defatted Peanut Flour provide inadequate amounts of Omega 3 and Omega 6