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

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	46% 1338kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	210% 203g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	415% 70.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	NA	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	159% 60.3g	93% 35.3g	38g per day for Men 19-50 years
Protein	160% 89.4g	192% 107g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Oil-roasted Valencia 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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	46.7% 0.61mg	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	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	74% 0.96mg	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	125% 500μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	33% 329mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	370% 3.33mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	297% 6.83mg	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	181% 1266mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	71.4% 2429mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	54% 29.8μg	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	111% 12.2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.23% 8.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Oil-roasted Valencia Peanuts 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 Valencia Peanuts:

• 14 ounces of Red Kidney Beans have 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Oil-roasted Valencia Peanuts.
• While 14 oz of Oil-roasted Valencia Peanuts contain 6.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Red Kidney Beans.
• 14 ounces of Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Oil-roasted Valencia Peanuts 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 Valencia Peanuts:

• 14 ounces of Red Kidney Beans have 1.5 times more Calcium, 4.1 times more Iron, 1.3 times more Phosphorus and 2.2 times more Potassium than Oil-roasted Valencia Peanuts.
• While 14 oz of Oil-roasted Valencia Peanuts contain 1.5 times more Manganese and 2.3 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oil-roasted Valencia Peanuts contain similar levels of Copper, Magnesium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 35.8 times more Omega 3, 3.8 times more Carbohydrate and 1.7 times more Fiber than Oil-roasted Valencia Peanuts.
• While 14 oz of Oil-roasted Valencia Peanuts contain 1.7 times more Energy, 48.3 times more Fat, 51.3 times more Saturated Fat and 77.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oil-roasted Valencia Peanuts offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3