Comparing Nutrients in 7 ounces Low Fat Peanut Butter VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Low Fat Peanut Butter	Canned Pinto Beans	Recommended Dietary Allowance
Energy	35.6% 1032kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	69.6% 67.5g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	31% 40g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	1.48% 1.07g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	27% 10.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	92% 51.4g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	NA	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	29.8% 119μg	12% 47.6μg	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	0.22% 0.2mg	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	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	57% 0.51mg	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	47% 3.77mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	33% 0.76mg	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	105% 732mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	39% 1328mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	NA	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Butter VS Canned Pinto Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Low Fat Peanut Butter vs Canned Pinto Beans:

• 7 ounces of Low Fat Peanut Butter have 5.2 times more Vitamin B1, 3.2 times more Vitamin B2, 53.7 times more Vitamin B3 and 2.5 times more Vitamin B9 than Canned Pinto Beans.
• 7 ounces of Canned Pinto Beans have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Reduced Fat Peanut Butter as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Low Fat Peanut Butter vs Canned Pinto Beans:

• 7 ounces of Low Fat Peanut Butter have 2.2 times more Copper, 1.4 times more Iron, 5.3 times more Magnesium, 3.9 times more Manganese, 3.7 times more Phosphorus, 2.4 times more Potassium, 2.3 times more Sodium and 4.6 times more Zinc than Canned Pinto Beans.
• While 7 oz of Canned Pinto Beans, Solids contain 1.8 times more Calcium than Reduced Fat Peanut Butter.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Low Fat Peanut Butter have 4.6 times more Energy, 37.8 times more Fat, 36.5 times more Saturated Fat, 79.4 times more Omega 6, 1.8 times more Carbohydrate, 17.2 times more Sugars and 3.7 times more Protein than Canned Pinto Beans.
• While 7 oz of Canned Pinto Beans, Solids contain 3 times more Omega 3 than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Canned Pinto Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Pinto Beans provide inadequate amounts of Omega 6