Comparing Nutrients in 100 grams Chunk Style Peanut Butter VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Chunk Style Peanut Butter	Red Kidney Beans	Recommended Dietary Allowance
Energy	20.3% 589kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	23.8% 7.6g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	81.5% 14g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	47% 61.3g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	2.9% 2.1g	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	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.2g	NA	g per day for Men 19-50 years
Fiber	21% 8g	40% 15g	38g per day for Men 19-50 years
Protein	43% 24g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	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	8.83% 0.11mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.54% 0.11mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	30.5% 0.4mg	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	23% 92μg	99% 394μg	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	5% 4.5mg	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	42% 6.3mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.5% 45mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	64.2% 0.58mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	0.055% 2.2μg	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	23.8% 1.9mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	48.3% 1.1mg	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	45.6% 319mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	22% 745mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.031% 1.14g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Chunk Style Peanut Butter VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Chunk Style Peanut Butter versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Chunk Style Peanut Butter vs Red Kidney Beans:

• 100 grams of Chunk Style Peanut Butter have 6.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 30 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 5.7 times more Vitamin B1, 1.9 times more Vitamin B2, 4.3 times more Vitamin B9, more Vitamin C and 11.2 times more Vitamin K than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Red Kidney Beans provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Chunk Style Peanut Butter have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Chunk Style Peanut Butter as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Chunk Style Peanut Butter vs Red Kidney Beans:

• 100 grams of Chunk Style Peanut Butter have 1.6 times more Manganese and 2.6 times more Selenium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.8 times more Calcium, 3.5 times more Iron, 1.3 times more Phosphorus and 1.8 times more Potassium than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Red Kidney Beans contain similar levels of Copper, Magnesium and Zinc per 100 grams.
• Both Chunk Style Peanut Butter as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chunk Style Peanut Butter have 1.7 times more Energy, 47.1 times more Fat, 49.4 times more Saturated Fat, 60.8 times more Omega 6 and 4 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 4.6 times more Omega 3, 2.8 times more Carbohydrate and 1.9 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Red Kidney Beans offer comparable quantities of Protein per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6