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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Red Kidney Beans	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	46% 1338kcal	79% 2294kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	60.6% 79g	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	183% 103g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Oil-roasted Virginia 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	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	365% 58.3mg	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	77.5% 1mg	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	124% 496μg	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 Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	33% 329mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	561% 5.05mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	347% 7.97mg	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	287% 2008mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	76% 2588mg	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	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.23% 8.6g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Red Kidney Beans have 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Oil-roasted Virginia Peanuts with Salt.
• While 14 oz of Oil-roasted Virginia Peanuts with Salt contain 7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Red Kidney Beans.
• 14 ounces of Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Oil-roasted Virginia 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 Virginia Peanuts with Salt:

• 14 ounces of Red Kidney Beans have 4 times more Iron and 2.1 times more Potassium than Oil-roasted Virginia Peanuts with Salt.
• While 14 oz of Oil-roasted Virginia Peanuts with Salt contain 1.8 times more Copper, 1.4 times more Magnesium, 1.8 times more Manganese, 2.3 times more Selenium, 36.1 times more Sodium and 2.4 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oil-roasted Virginia Peanuts with Salt contain similar levels of Calcium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 18.8 times more Omega 3, 3.1 times more Carbohydrate and 1.7 times more Fiber than Oil-roasted Virginia Peanuts with Salt.
• While 14 oz of Oil-roasted Virginia Peanuts with Salt contain 1.7 times more Energy, 45.9 times more Fat, 41.2 times more Saturated Fat and 64.2 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oil-roasted Virginia 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 Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3