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

Macros Ratio

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

Macro Nutrients

	Chunk Style Peanut Butter	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	40.3% 1169kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	23% 16.7g	NA	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% 0g	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	% 8.37g	NA	g per day for Men 19-50 years
Sucrose	% 8.3g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	16% 0.21mg	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	45.6% 183μg	36.7% 147μg	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% 0mg	2.65% 2.4mg	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	83.3% 12.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 6.15μg	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	47% 3.77mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	27.4% 0.63mg	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	90% 633mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	43.5% 1478mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.061% 2.26g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Chunk Style Peanut Butter have 1.8 times more Vitamin B2, 25.4 times more Vitamin B3, 5.1 times more Vitamin B5, 4 times more Vitamin B6 and 1.2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Chunk Style Peanut Butter and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• Both Chunk Style Peanut Butter as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Chunk Style Peanut Butter have 2 times more Copper, 3.3 times more Magnesium, 5.7 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium, 6.8 times more Selenium and 3.2 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.5 times more Calcium and 1.6 times more Iron than Chunk Style Peanut Butter.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chunk Style Peanut Butter have 4.8 times more Energy, 554.9 times more Fat, 543.4 times more Saturated Fat, 2.4 times more Omega 3, 692.7 times more Omega 6 and 2.6 times more Protein than Boiled California Red Kidney Beans.
• Both Chunk Style Peanut Butter and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6