Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Boiled Kidney Beans	Peanut Spread	Recommended Dietary Allowance
Energy	8.7% 252kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	112% 109g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	189% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	17.4% 12.6g	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	33.4% 12.7g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Peanut Spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	203% 32.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	72% 0.93mg	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	64.5% 258μg	71.4% 286μg	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	2.65% 2.4mg	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	0.4% 0.06mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Peanut Spread	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	168% 1.5mg	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	55% 4.4mg	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	171% 3.93mg	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	39% 274mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	47.7% 1623mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	38.6% 579mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	63.3% 6.97mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.1% 3.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Peanut Spread:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B1, more Vitamin C and 14 times more Vitamin K than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 2.1 times more Vitamin B2, 28.3 times more Vitamin B3, 5.6 times more Vitamin B5, 3.9 times more Vitamin B6 and 268.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Low Sugar Peanut Spread have similar amounts of Vitamin B9 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Peanut Spread:

• Boiled All Types Kidney Beans have 34.7 times more Water than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 2.1 times more Calcium, 3.5 times more Copper, 1.3 times more Iron, 3.9 times more Magnesium, 4.6 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium, 8.3 times more Selenium, 292 times more Sodium and 3.5 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.9 times more Omega 3 and 1.6 times more Carbohydrate than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 5.1 times more Energy, 109.8 times more Fat, 140 times more Saturated Fat, 149.8 times more Omega 6, 19.8 times more Sugars and 2.9 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Low Sugar Peanut Spread have similar amounts of Fiber per 7 oz.
• Both Boiled All Types Kidney Beans as well as Low Sugar Peanut Spread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.