Comparing Nutrients in 100 grams Low Fat Peanut Flour VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Flour	30%	43%	27%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Low Fat Peanut Flour	Canned Refried Beans	Recommended Dietary Allowance
Energy	14.8% 428kcal	3.1% 90kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	2.07% 2g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	40.7% 6.9g	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.54g	g per day for Men 19-50 years
Fiber	41.6% 16g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Flour	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.2% 0.17mg	6.08% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	3.78% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	7.92% 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	33.3% 133μg	2.75% 11μg	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	6.67% 6mg	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	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Flour	Canned Refried Beans	Recommended Dietary Allowance
Calcium	13% 130mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	14.3% 0.13mg	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	59.3% 4.74mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	12.6% 0.29mg	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	72.6% 508mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	40% 1358mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	10.5% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	2.1% 77.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Flour VS Canned Refried Beans per 100 g

Compare the macro and micronutrient content in 100 g of Low Fat Peanut Flour versus 100 g of Canned Refried Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Low Fat Peanut Flour vs Canned Refried Beans:

• 100 grams of Low Fat Peanut Flour have 6 times more Vitamin B1, 2.2 times more Vitamin B2, 31.3 times more Vitamin B3, 8.1 times more Vitamin B5, 3 times more Vitamin B6 and 12.1 times more Vitamin B9 than Canned Refried Beans.
• While 100 g of Canned Refried Beans contain more Vitamin C than Low Fat Peanut Flour.
• 100 grams of Low Fat Peanut Flour have insufficient amounts of Vitamin C
• Both Low Fat Peanut Flour as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Low Fat Peanut Flour vs Canned Refried Beans:

• 100 grams of Low Fat Peanut Flour have 4.5 times more Calcium, 15.8 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 14.6 times more Manganese, 5.5 times more Phosphorus, 4.3 times more Potassium, 1.2 times more Selenium and 10.3 times more Zinc than Canned Refried Beans.
• While 100 g of Canned Refried Beans contain 370 times more Sodium and 10 times more Water than Low Fat Peanut Flour.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Low Fat Peanut Flour have 4.8 times more Energy, 10.9 times more Fat, 4.8 times more Saturated Fat, 19.2 times more Omega 6, 2.3 times more Carbohydrate, 4.3 times more Fiber and 6.8 times more Protein than Canned Refried Beans.
• While 100 g of Canned Refried Beans contain 169 times more Omega 3 than Low Fat Peanut Flour.
• 100 grams of Low Fat Peanut Flour provide inadequate amounts of Omega 3