Comparing Nutrients in 14 ounces Red Kidney Beans VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	46% 1338kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	65% 84.4g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	27% 19.4g	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	% 19.4g	g per day for Men 19-50 years
Fiber	159% 60.3g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	160% 89.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	142% 1.85mg	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	391% 1564μg	96% 385μg	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	20% 18mg	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	5.56% 0.83mg	130% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	33% 329mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	1.6% 63.5μg	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	332% 26.6mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	308% 7.1mg	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	230% 1611mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	100% 11mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Roasted Peanuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Roasted Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Roasted Peanuts with Salt:

• 14 ounces of Red Kidney Beans have 4 times more Vitamin B1, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 6.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 23.5 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Roasted Peanuts with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Roasted Peanuts with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Roasted Peanuts with Salt:

• 14 ounces of Red Kidney Beans have 1.4 times more Calcium, 1.6 times more Copper, 4.2 times more Iron and 2.1 times more Potassium than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 1.3 times more Magnesium, 1.6 times more Manganese, 2.9 times more Selenium and 34.2 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Roasted Peanuts with Salt contain similar levels of Phosphorus and Zinc per 14 ounces.
• Both Raw Red Kidney Beans as well as Dry-roasted Peanuts with Salt lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 13.8 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 1.7 times more Energy, 46.8 times more Fat, 50.1 times more Saturated Fat, 42.6 times more Omega 6 and 2.3 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Roasted Peanuts with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Roasted Peanuts with Salt provide inadequate amounts of Omega 3