Comparing Nutrients in 14 ounces With Peanuts Dry Roasted Mixed Nuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	83% 2409kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	219% 212g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	99% 31.8g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	228% 38.7g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	69.6% 90g	130g per day for Men 19-50 years
Sugars	27.4% 20g	1.75% 1.27g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	67% 25.4g	38g per day for Men 19-50 years
Protein	138% 77.4g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	36.6% 0.48mg	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	59.5% 238μg	129% 516μg	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	3.53% 3.18mg	5.3% 4.76mg	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	162% 24.3mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	34.5% 345mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	670% 6.03mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	185% 15mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	215% 901mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	450% 10.4mg	74.2% 1.7mg	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	248% 1738mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	75% 2552mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of With Peanuts Dry Roasted Mixed Nuts vs Boiled Kidney Beans:

• With Peanuts Dry Roasted Mixed Nuts no Salt have 1.9 times more Vitamin B1, 6.9 times more Vitamin B2, 10.8 times more Vitamin B3, 3 times more Vitamin B6, 204.3 times more Vitamin E and 1.4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9 and 1.5 times more Vitamin C than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for With Peanuts Dry Roasted Mixed Nuts vs Boiled Kidney Beans:

• With Peanuts Dry Roasted Mixed Nuts no Salt have 2.5 times more Calcium, 7 times more Copper, 1.7 times more Iron, 5.4 times more Magnesium, 6.1 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium, 8.5 times more Selenium and 4.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 31.4 times more Water than With Peanuts Dry Roasted Mixed Nuts no Salt.

Comparison of macro-nutrients per 14 ounces:

• With Peanuts Dry Roasted Mixed Nuts no Salt have 4.8 times more Energy, 107 times more Fat, 109.7 times more Saturated Fat, 90.3 times more Omega 6, 15.6 times more Sugars and 2.2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Omega 3 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt and Boiled All Types Kidney Beans have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.