Comparing Nutrients in 100 grams Peanut Butter VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Peanut Butter	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.3% 588kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.5g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	29.7% 9.5g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	66.4% 11.3g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	39% 22g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Boiled 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	8.9% 0.11mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.3% 13mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	8% 0.1mg	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	8.75% 35μg	18.5% 74μg	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	1.33% 1.2mg	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	39.6% 5.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.4% 54mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	27% 2.16mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	42.6% 179mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	14% 0.32mg	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	48% 335mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	17.4% 592mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.7% 476mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.042% 1.55g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Peanut Butter vs Boiled California Red Kidney Beans:

• Smooth Peanut Butter has 1.7 times more Vitamin B2, 24.4 times more Vitamin B3, 4.7 times more Vitamin B5 and 5.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Vitamin B9 and more Vitamin C than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 100 g.
• Both Smooth Peanut Butter as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Peanut Butter vs Boiled California Red Kidney Beans:

• Smooth Peanut Butter has 2 times more Copper, 3.7 times more Magnesium, 4.3 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 33.7 times more Selenium, 119 times more Sodium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Iron and 43.2 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Boiled California Red Kidney Beans have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Smooth Peanut Butter has 4.7 times more Energy, 550.4 times more Fat, 679.9 times more Saturated Fat, 1.2 times more Omega 3, 564 times more Omega 6 and 2.4 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Fiber than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Smooth Peanut Butter as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.