Comparing Nutrients in 7 ounces Peanut Spread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Peanut Spread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	44.5% 1290kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	63.4% 20.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	189% 32g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28.2g	91% 119g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	130% 49.4g	38g per day for Men 19-50 years
Protein	88% 49.2g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	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	19% 0.23mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	203% 32.5mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	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	71.4% 286μg	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	107% 16mg	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

	Peanut Spread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.3% 143mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	243% 2.2mg	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	70.4% 5.64mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	86.3% 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	99% 695mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	47.7% 1623mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	63.3% 6.97mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Peanut Spread vs California Red Kidney Beans:

• Low Sugar Peanut Spread has 8 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B9 and more Vitamin C than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 7 oz.
• Both Low Sugar Peanut Spread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Peanut Spread vs California Red Kidney Beans:

• Low Sugar Peanut Spread has 2 times more Manganese, 2.8 times more Selenium, 26.5 times more Sodium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Calcium, 1.4 times more Copper, 3.3 times more Iron and 1.8 times more Potassium than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Low Sugar Peanut Spread has 2 times more Energy, 219.6 times more Fat, 283.9 times more Saturated Fat and 299.5 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.2 times more Carbohydrate and 3.2 times more Fiber than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Raw California Red Kidney Beans have similar amounts of Omega 3 and Protein per 7 oz.
• Both Low Sugar Peanut Spread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.