Comparing Nutrients in 7 ounces Peanut Spread VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Peanut Spread	Red Kidney Beans	Recommended Dietary Allowance
Energy	44.5% 1290kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	63.4% 20.3g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	189% 32g	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	21.7% 28.2g	94% 122g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	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	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	79.4% 30g	38g per day for Men 19-50 years
Protein	88% 49.2g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	203% 32.5mg	26% 4.2mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.3% 143mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	70.4% 5.64mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	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	99% 695mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	47.7% 1623mg	79.3% 2697mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	63.3% 6.97mg	50.3% 5.54mg	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

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

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

• 7 ounces of Peanut Spread have 7.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 38.4 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Low Sugar Peanut Spread.
• Both Peanut Spread and Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Peanut Spread have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Low Sugar Peanut Spread 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 Spread vs Red Kidney Beans:

• 7 ounces of Peanut Spread have 1.8 times more Manganese, 2.8 times more Selenium, 24.3 times more Sodium and 1.3 times more Zinc than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.4 times more Iron and 1.7 times more Potassium than Low Sugar Peanut Spread.
• Both Peanut Spread and Red Kidney Beans contain similar levels of Calcium, Copper, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peanut Spread have 1.9 times more Energy, 51.8 times more Fat, 66.4 times more Saturated Fat, 70.9 times more Omega 6 and 3 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.9 times more Omega 3, 4.3 times more Carbohydrate and 1.9 times more Fiber than Low Sugar Peanut Spread.
• Both Peanut Spread and Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6