Comparing Nutrients in 7 ounces California Red Kidney Beans VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	California Red Kidney Beans	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	22.6% 655kcal	40.3% 1169kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	47% 15g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	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	% 8.37g	g per day for Men 19-50 years
Sucrose	NA	% 8.3g	g per day for Men 19-50 years
Fiber	130% 49.4g	41.8% 16g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chunk Style 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	87.5% 1.05mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	64% 0.83mg	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	195% 782μg	45.6% 183μg	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	9.92% 8.93mg	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	NA	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	38.7% 387mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 6.15μg	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	232% 18.6mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	155% 3.57mg	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	115% 804mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	43.5% 1478mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.061% 2.26g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Chunk Style Peanut Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Chunk Style Peanut Butter:

• 7 ounces of California Red Kidney Beans have 5 times more Vitamin B1, 2 times more Vitamin B2, 4.3 times more Vitamin B9 and more Vitamin C than Chunk Style Peanut Butter.
• While 7 oz of Chunk Style Peanut Butter contain 6.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chunk Style Peanut Butter provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Chunk Style Peanut Butter have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Chunk Style Peanut Butter:

• 7 ounces of California Red Kidney Beans have 4.3 times more Calcium, 1.9 times more Copper, 4.9 times more Iron, 1.3 times more Phosphorus and 2 times more Potassium than Chunk Style Peanut Butter.
• While 7 oz of Chunk Style Peanut Butter contain 1.8 times more Manganese and 2.6 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chunk Style Peanut Butter contain similar levels of Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.8 times more Carbohydrate and 3.1 times more Fiber than Chunk Style Peanut Butter.
• While 7 oz of Chunk Style Peanut Butter contain 1.8 times more Energy, 199.8 times more Fat, 211.3 times more Saturated Fat and 256.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chunk Style Peanut Butter offer comparable quantities of Omega 3 and Protein per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6