Comparing Nutrients in 7 ounces Peanut Butter VS Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Peanut Butter	Red Kidney Beans	Recommended Dietary Allowance
Energy	40.2% 1167kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	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	36.6% 47.6g	94% 122g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	% 8.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	79.4% 30g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	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	17.7% 0.21mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	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	17.4% 69.5μg	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	78.6% 11.8mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	53.6% 4.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	95% 665mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Peanut Butter have 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 Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 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 Smooth Peanut Butter.
• 7 ounces of Peanut Butter have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Smooth 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 Peanut Butter vs Red Kidney Beans:

• 7 ounces of Peanut Butter have 1.3 times more Magnesium, 1.2 times more Manganese, 12.6 times more Selenium and 39.7 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.5 times more Calcium, 3.1 times more Iron and 2.3 times more Potassium than Smooth Peanut Butter.
• Both Peanut Butter and Red Kidney Beans contain similar levels of Copper, Phosphorus and Zinc per seven ounces.
• Both Smooth 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 Peanut Butter have 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 Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 9.2 times more Omega 3, 2.6 times more Carbohydrate and 2.7 times more Fiber than Smooth Peanut Butter.
• Both 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