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

Macros Ratio

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

Macro Nutrients

	Chunk Style Peanut Butter	Red Kidney Beans	Recommended Dietary Allowance
Energy	40.3% 1169kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	94% 122g	130g per day for Men 19-50 years
Sugars	23% 16.7g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 6.15μg	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	43.5% 1478mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.061% 2.26g	0.63% 23.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Chunk Style Peanut Butter versus 7 oz of 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 Red Kidney Beans:

• 7 ounces of Chunk Style Peanut Butter have 6.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 30 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.7 times more Vitamin B1, 1.9 times more Vitamin B2, 4.3 times more Vitamin B9, more Vitamin C and 11.2 times more Vitamin K than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Chunk Style Peanut Butter have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Chunk Style Peanut Butter as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Chunk Style Peanut Butter have 1.6 times more Manganese and 2.6 times more Selenium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.8 times more Calcium, 3.5 times more Iron, 1.3 times more Phosphorus and 1.8 times more Potassium than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Red Kidney Beans contain similar levels of Copper, Magnesium and Zinc per seven ounces.
• Both Chunk Style Peanut Butter as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chunk Style Peanut Butter have 1.7 times more Energy, 47.1 times more Fat, 49.4 times more Saturated Fat, 60.8 times more Omega 6 and 4 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.6 times more Omega 3, 2.8 times more Carbohydrate and 1.9 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6