Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Peanuts

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Peanuts: 17.6g

Raw Peanuts have 4.6 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Peanuts	17%	73%	10%

Macro Nutrients

	Boiled California Red Kidney Beans	Peanuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	8.95% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.033% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	2.2% 2.84g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	13% 7.36g	8.13% 4.55g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	9.4% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	4.72% 0.061mg	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	15% 59.7μg	10.6% 42.3μg	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	1.08% 0.97mg	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	NA	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Peanuts	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	1.62% 16.2mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	22.4% 0.2mg	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	30% 2.4mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	7.05% 29.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	15% 0.34mg	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	15.8% 110mg	9.47% 66.3mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	3.66% 124mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.3% 1.27μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.031% 1.15g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Peanuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Peanuts?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Peanuts:

• 100 calories of Boiled California Red Kidney Beans have 2.1 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Peanuts.
• While 100 kcal of Raw Peanuts contain 4.9 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Peanuts provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Peanuts have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Peanuts:

• 100 calories of Boiled California Red Kidney Beans have 3.3 times more Calcium, 3 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 2.7 times more Potassium and 1.2 times more Zinc than Peanuts.
• While 100 kcal of Raw Peanuts contain 1.3 times more Manganese and 1.3 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Peanuts contain similar levels of Copper per 100 calories.
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans have 6.4 times more Carbohydrate, 5 times more Fiber and 1.6 times more Protein than Peanuts.
• While 100 kcal of Raw Peanuts contain 119.7 times more Fat, 98.1 times more Saturated Fat and 170.1 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Peanuts offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Boiled California Red Kidney Beans as well as Raw Peanuts provide inadequate amounts of Omega 3 in 100 calories.