Comparing Nutrients in 7 ounces Boiled Winged Beans VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Boiled Winged Beans	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	10% 292kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	69.6% 67.5g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.6g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	NA	25.4% 18.4g	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	NA	27% 10.3g	38g per day for Men 19-50 years
Protein	37.6% 21g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Low Fat 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	48.8% 0.59mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	47.3% 0.62mg	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	4.96% 20μg	29.8% 119μg	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% 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	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	28% 282mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	128% 1.15mg	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	107% 8.6mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	127% 2.93mg	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	43.4% 304mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	39% 1328mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Winged Beans VS Low Fat Peanut Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Winged Beans vs Low Fat Peanut Butter:

• 7 ounces of Boiled Winged Beans have 2.2 times more Vitamin B2 than Low Fat Peanut Butter.
• While 7 oz of Reduced Fat Peanut Butter contain 17.6 times more Vitamin B3, 6.9 times more Vitamin B5, 6.6 times more Vitamin B6 and 6 times more Vitamin B9 than Boiled Winged Beans.
• Both Boiled Winged Beans and Low Fat Peanut Butter provide similar amounts of Vitamin B1 per seven ounces.
• Both Boiled Winged Beans as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Winged Beans vs Low Fat Peanut Butter:

• 7 ounces of Boiled Winged Beans have 4.1 times more Calcium, 1.3 times more Copper and 2.3 times more Iron than Low Fat Peanut Butter.
• While 7 oz of Reduced Fat Peanut Butter contain 3.1 times more Magnesium, 2.4 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Selenium, 41.5 times more Sodium and 1.9 times more Zinc than Boiled Winged Beans.
• Both Boiled Winged Beans and Low Fat Peanut Butter contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Winged Beans have 1.8 times more Omega 3 than Low Fat Peanut Butter.
• While 7 oz of Reduced Fat Peanut Butter contain 3.5 times more Energy, 5.8 times more Fat, 7 times more Saturated Fat, 6.3 times more Omega 6, 2.4 times more Carbohydrate and 2.4 times more Protein than Boiled Winged Beans.