Comparing Nutrients in 14 ounces Red Kidney Beans VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Red Kidney Beans	Dry-roasted Peanuts	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	Dry-roasted Peanuts	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	Dry-roasted Peanuts	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	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	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	1.6% 24mg	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 Dry-roasted Peanuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Dry-roasted Peanuts:

• 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 Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no 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 Dry-roasted Peanuts 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 Dry-roasted Peanuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Dry-roasted Peanuts, no 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 Dry-roasted Peanuts:

• 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 Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 1.3 times more Magnesium, 1.6 times more Manganese and 2.9 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry-roasted Peanuts contain similar levels of Phosphorus and Zinc per 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 Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no 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 Dry-roasted Peanuts offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3