Comparing Nutrients in 7 ounces Defatted Peanut Flour VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Defatted Peanut Flour	59%	1%	40%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Defatted Peanut Flour	Canned Refried Beans	Recommended Dietary Allowance
Energy	22.4% 649kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	20.7% 27g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	82.5% 31.4g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	185% 104g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Defatted Peanut Flour	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	335% 53.6mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	15.7% 0.2mg	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	123% 492μg	5.46% 22μg	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	13.2% 12mg	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	0.66% 0.099mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Peanut Flour	Canned Refried Beans	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	28.4% 0.26mg	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	52% 4.17mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	175% 734mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	25% 0.57mg	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	215% 1508mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Defatted Peanut Flour VS Canned Refried Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Defatted Peanut Flour versus 7 oz of Canned Refried Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Defatted Peanut Flour vs Canned Refried Beans:

• 7 ounces of Defatted Peanut Flour have 9.2 times more Vitamin B1, 6.1 times more Vitamin B2, 73.6 times more Vitamin B3, 14.5 times more Vitamin B5, 4.9 times more Vitamin B6 and 22.5 times more Vitamin B9 than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain more Vitamin C than Defatted Peanut Flour .
• 7 ounces of Defatted Peanut Flour have insufficient amounts of Vitamin C
• Both Defatted Peanut Flour as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Defatted Peanut Flour vs Canned Refried Beans:

• 7 ounces of Defatted Peanut Flour have 4.8 times more Calcium, 14 times more Copper, 1.5 times more Iron, 10.6 times more Magnesium, 17 times more Manganese, 8.3 times more Phosphorus, 4 times more Potassium, 1.2 times more Selenium and 8.8 times more Zinc than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 2.1 times more Sodium and 10 times more Water than Defatted Peanut Flour .

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Defatted Peanut Flour have 3.6 times more Energy, 2.6 times more Carbohydrate, 15.2 times more Sugars, 4.3 times more Fiber and 10.5 times more Protein than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 3.7 times more Fat, more Omega 3 and 2.5 times more Omega 6 than Defatted Peanut Flour .
• 7 ounces of Defatted Peanut Flour provide inadequate amounts of Omega 3 and Omega 6