Comparing Nutrients in 7 ounces Red Kidney Beans VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Energy	23% 669kcal	40.2% 1167kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	59% 19g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	80% 44.7g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	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	2.78% 0.42mg	78.6% 11.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Peanut Butter	Recommended Dietary Allowance
Calcium	16.5% 165mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	126% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	84.6% 355mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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% 806mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	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	1.6% 24mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	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

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

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

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

• 7 ounces of Red Kidney Beans have 5.7 times more Vitamin B1, 2 times more Vitamin B2, 11.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 6.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 28.3 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Peanut Butter have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 1.5 times more Calcium, 1.2 times more Copper, 3.1 times more Iron, 1.2 times more Phosphorus and 2.3 times more Potassium than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 1.3 times more Magnesium, 12.6 times more Selenium and 39.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Peanut Butter contain similar levels of Manganese and Zinc per seven ounces.
• Both Raw Red Kidney Beans as well as Smooth Peanut Butter lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 9.2 times more Omega 3, 2.6 times more Carbohydrate and 2.7 times more Fiber than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 1.7 times more Energy, 46.7 times more Fat, 61.8 times more Saturated Fat, 49.5 times more Omega 6 and 3.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Peanut Butter offer comparable quantities of Protein per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6