Comparing Nutrients in 14 ounces Red Kidney Beans VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	46% 1338kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	159% 60.3g	98% 37.3g	38g per day for Men 19-50 years
Protein	160% 89.4g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Oil-roasted Peanuts with Dalt	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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	184% 27.5mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	33% 329mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	235% 2.1mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	318% 7.32mg	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	225% 1576mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	118% 13mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Oil-roasted Peanuts with Dalt per 14 oz

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

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

• 14 ounces of Red Kidney Beans have 7.2 times more Vitamin B1, 2.4 times more Vitamin B2, 3.3 times more Vitamin B9, 5.6 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 6.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 33 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Oil-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 Oil-roasted Peanuts with Dalt:

• 14 ounces of Red Kidney Beans have 1.4 times more Calcium, 1.3 times more Copper, 4.4 times more Iron and 1.9 times more Potassium than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.3 times more Magnesium, 1.7 times more Manganese and 26.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oil-roasted Peanuts with Dalt contain similar levels of Phosphorus, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 9.4 times more Omega 3, 4 times more Carbohydrate and 1.6 times more Fiber than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.8 times more Energy, 49.5 times more Fat, 56.2 times more Saturated Fat, 66.3 times more Omega 6 and 2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oil-roasted Peanuts with Dalt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6