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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Energy	22.6% 655kcal	40.2% 1167kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	59% 19g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	132% 22.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	NA	17.8% 13g	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	% 8.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.74g	g per day for Men 19-50 years
Fiber	130% 49.4g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	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	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	84% 1.1mg	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	17.4% 69.5μg	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	78.6% 11.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Calcium	38.7% 387mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	126% 1.13mg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	84.6% 355mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	117% 2.7mg	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	95% 665mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	146% 80μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.083% 3.08g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 4.9 times more Vitamin B1, 2.1 times more Vitamin B2, 11.3 times more Vitamin B9 and more Vitamin C than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 6.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw California Red Kidney Beans have 3.6 times more Calcium, 1.9 times more Copper, 4.3 times more Iron, 1.2 times more Phosphorus and 2.5 times more Potassium than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.4 times more Manganese, 12.6 times more Selenium and 43.3 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Smooth Peanut Butter have similar amounts of Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 2.2 times more Omega 3, 2.5 times more Carbohydrate and 4.4 times more Fiber than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.8 times more Energy, 198.2 times more Fat, 264.4 times more Saturated Fat and 208.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Smooth Peanut Butter have similar amounts of Protein per 7 oz.
• Both Raw California Red Kidney Beans as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.