Comparing Nutrients in 100 calories California Red Kidney BeansVS Peanut Butter

Weight per 100 calories

California Red Kidney Beans

30.3g

Peanut Butter

17g

Smooth Peanut Butter has 1.8 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Peanut Butter?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Peanut Butter

14%

71%

15%

100 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Peanut Butter

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.078%0.076g

Fat

8.7%8.43g

0.076 gvs8.43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.034%0.011g

Saturated Fat

5.06%1.6g

0.011 gvs1.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.025g

Omega 3

0.41%0.007g

0.025 gvs0.007 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.096%0.016g

Omega 6

11.3%1.9g

0.016 gvs1.9 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

3.14%4.08g

18 gvs4.08 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

1.52%1.1g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.7g

NA gvs0.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.41g

NA gvs0.41 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.55g

Fiber

2.55%0.97g

7.55 gvs0.97 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.4g

Protein

6.66%3.73g

7.4 gvs3.73 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

California Red Kidney Beansvs Peanut Butter

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.4%0.16mg

Vitamin B1

1.5%0.018mg

Thiamine

0.16 mgvs0.018 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.1%0.066mg

Vitamin B2

1.37%0.018mg

Riboflavin

0.066 mgvs0.018 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.9%0.62mg

Vitamin B3

14%2.24mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs2.24 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.73%0.24mg

Vitamin B5

3.54%0.18mg

Pantothenic acid

0.24 mgvs0.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.25%0.12mg

Vitamin B6

7.2%0.094mg

Pyridoxine

0.12 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30%119μg

Vitamin B9

1.5%5.95μg

Folates and Folic Acid

119 μgvs5.95 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.5%1.36mg

Vitamin C

0%0mg

Ascorbic acid

1.36 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

6.73%1mg

Tocopherols and Tocotrienols

NA mgvs1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

California Red Kidney Beansvs Peanut Butter

5.9%59mg

Calcium

0.92%9.2mg

59 mgvs9.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg

Copper

10.8%0.097mg

0.33 mgvs0.097 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.013%0.53μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs0.53 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.4%2.83mg

Iron

4.6%0.37mg

2.83 mgvs0.37 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.5%48.5mg

Magnesium

7.25%30.4mg

48.5 mgvs30.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

10%0.23mg

0.3 mgvs0.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.5%123mg

Phosphorus

8.14%57mg

123 mgvs57 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.3%452mg

Potassium

2.96%101mg

452 mgvs101 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.76%0.97μg

Selenium

12.5%6.87μg

0.97 μgvs6.87 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.22%3.33mg

Sodium

5.4%81mg

3.33 mgvs81 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.02%0.77mg

Zinc

4.13%0.45mg

0.77 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.096%3.56g

Water

0.007%0.26g

3.56 gvs0.26 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw California Red Kidney Beans have 8.8 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 20.1 times more Vitamin B9 and more Vitamin C than Smooth Peanut Butter.
While Smooth Peanut Butter contains 3.6 times more Vitamin B3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

Raw California Red Kidney Beans have 6.4 times more Calcium, 3.4 times more Copper, 7.7 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 4.5 times more Potassium and 1.7 times more Zinc than Smooth Peanut Butter.
While Smooth Peanut Butter contains 7.1 times more Selenium and 24.3 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Raw California Red Kidney Beans have 3.8 times more Omega 3, 4.4 times more Carbohydrate, 7.8 times more Fiber and 2 times more Protein than Smooth Peanut Butter.
While Smooth Peanut Butter contains 111.2 times more Fat, 148.4 times more Saturated Fat and 117.2 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Smooth Peanut Butter have similar amounts of Energy per 100 kcal.
Both Raw California Red Kidney Beans as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansPeanut ButterVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Soymilk, chocolate, with added calcium, vitamins A and DPeanut ButterVS Soymilk, chocolate, with added calcium, vitamins A and D

Compare Foods

Comparing Nutrients in 100 calories California Red Kidney BeansVS Peanut Butter

Weight per 100 calories

Which food has more nutrients per 100 calories - California Red Kidney Beans or Peanut Butter?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: