Comparing Nutrients in 7 ounces Canned Refried Beans, fat-free VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Canned Refried Beans, fat-free	Peanut Butter	Recommended Dietary Allowance
Energy	5.4% 157kcal	40.2% 1167kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	59% 19g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	132% 22.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	17.8% 13g	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	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	% 0g	% 8.16g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 4.74g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	19% 10.6g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	84% 1.1mg	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	28.3% 113μg	17.4% 69.5μg	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	2% 1.8mg	0% 0mg	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	0.53% 0.079mg	78.6% 11.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Peanut Butter	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	126% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 6.15μg	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	40% 3.2mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	84.6% 355mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	117% 2.7mg	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	31.5% 220mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	146% 80μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	4.22% 156g	0.083% 3.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Peanut Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Refried Beans, fat-free versus 7 oz of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Refried Beans, fat-free vs Peanut Butter:

• 7 ounces of Canned Refried Beans, fat-free have 1.6 times more Vitamin B9 than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 3.6 times more Vitamin B1, 7 times more Vitamin B2, 36.4 times more Vitamin B3, 5.3 times more Vitamin B5, 4.9 times more Vitamin B6 and 148.5 times more Vitamin E than Canned Refried Beans, fat-free.
• 7 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin E
• Both Canned Refried Beans, fat-free as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Refried Beans, fat-free vs Peanut Butter:

• 7 ounces of Canned Refried Beans, fat-free have 50.8 times more Water than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 1.6 times more Calcium, 3.5 times more Copper, 1.3 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 7.1 times more Selenium, 1.4 times more Sodium and 4.1 times more Zinc than Canned Refried Beans, fat-free.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Refried Beans, fat-free have 3.9 times more Omega 3 than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 7.4 times more Energy, 110.1 times more Fat, 102.4 times more Saturated Fat, 84.2 times more Omega 6, 1.8 times more Carbohydrate, 10.7 times more Sugars and 4.1 times more Protein than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Peanut Butter offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6