Comparing Nutrients in 7 ounces Canned Red Kidney Beans VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Canned Red Kidney Beans	Peanut Spread	Recommended Dietary Allowance
Energy	8.5% 246kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	112% 109g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	189% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.6g	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	10.4% 7.54g	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	0.27% 0.2g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 6.9g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	28.3% 16g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Peanut Spread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	203% 32.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	14% 55.6μg	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	0.44% 0.4mg	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	NA	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Peanut Spread	Recommended Dietary Allowance
Calcium	11.3% 113mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	37.2% 2.98mg	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	34.3% 240mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	47.7% 1623mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	30.6% 458mg	38.6% 579mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	63.3% 6.97mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.1% 3.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Peanut Spread per 7 oz

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

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

• 7 oz of Low Sugar Peanut Spread contain 1.7 times more Vitamin B1, 7.6 times more Vitamin B2, 35.6 times more Vitamin B3 and 5.1 times more Vitamin B9 than Canned Red Kidney Beans, Solids.
• 7 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Solids as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Low Sugar Peanut Spread contain 1.3 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 5.2 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium, 5.7 times more Selenium, 1.3 times more Sodium and 4.7 times more Zinc than Canned Red Kidney Beans, Solids.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans have 1.5 times more Carbohydrate than Peanut Spread.
• While 7 oz of Low Sugar Peanut Spread contain 5.2 times more Energy, 52.3 times more Fat, 56.5 times more Saturated Fat, 134.8 times more Omega 6, 1.7 times more Sugars, 1.4 times more Fiber and 3.1 times more Protein than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Peanut Spread offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6