Comparing Nutrients in 100 grams 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	2.72% 79kcal	20.3% 588kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	51% 49.5g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	29.7% 9.5g	32g per day for Men 19-50 years
Omega 3	9.56% 0.15g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	66.4% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	18.4% 24g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	8.97% 6.5g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	% 0.61g	% 2.4g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	15% 5.7g	38g per day for Men 19-50 years
Protein	9.54% 5.34g	39% 22g	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	2.5% 0.03mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	42.4% 0.55mg	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	14.3% 57μg	8.75% 35μg	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	1% 0.9mg	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	0.27% 0.04mg	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	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	3.4% 34mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	63.4% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	20.3% 1.62mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	42.6% 179mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	59% 1.36mg	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	16% 111mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	17.4% 592mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	31.7% 476mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	24.3% 2.67mg	11mg per day for Men 19-50 years
Water	2.13% 78.7g	0.042% 1.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Peanut Butter per 100 g

Compare the macro and micronutrient content in 100 g of Canned Refried Beans, fat-free versus 100 g of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Refried Beans, fat-free vs Peanut Butter:

• 100 grams of Canned Refried Beans, fat-free have 1.6 times more Vitamin B9 than Peanut Butter.
• While 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Canned Refried Beans, fat-free vs Peanut Butter:

• 100 grams of Canned Refried Beans, fat-free have 50.8 times more Water than Peanut Butter.
• While 100 g 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 100 grams:

• 100 grams of Canned Refried Beans, fat-free have 3.9 times more Omega 3 than Peanut Butter.
• While 100 g 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 100 grams.
• 100 grams of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6