Comparing Nutrients in 14 ounces Roasted Peanuts with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Peanuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	80.3% 2330kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	183% 237g	130g per day for Men 19-50 years
Sugars	27% 19.4g	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	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	% 19.4g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	260% 99g	38g per day for Men 19-50 years
Protein	173% 97g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	California Red 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	50.3% 0.6mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	121% 1.58mg	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	96% 385μg	391% 1564μg	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	0% 0mg	20% 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	130% 19.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Peanuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 230mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	485% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 63.5μg	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	78.4% 6.27mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	308% 7.1mg	173% 3.97mg	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	206% 1441mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	74% 2516mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	108% 1627mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Peanuts with Salt VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Peanuts with Salt versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Peanuts with Salt vs California Red Kidney Beans:

• 14 ounces of Roasted Peanuts with Salt have 7 times more Vitamin B3 and 1.3 times more Vitamin B5 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3.5 times more Vitamin B1, 4.1 times more Vitamin B9 and more Vitamin C than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Roasted Peanuts with Salt have insufficient amounts of Vitamin C
• Both Dry-roasted Peanuts with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Peanuts with Salt vs California Red Kidney Beans:

• 14 ounces of Roasted Peanuts with Salt have 1.8 times more Manganese, 2.9 times more Selenium and 37.3 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3.4 times more Calcium, 2.6 times more Copper, 5.9 times more Iron and 2.4 times more Potassium than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and California Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Peanuts with Salt have 1.8 times more Energy, 198.6 times more Fat, 214.5 times more Saturated Fat and 179.9 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3.2 times more Omega 3, 2.8 times more Carbohydrate and 3 times more Fiber than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and California Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Roasted Peanuts with Salt provide inadequate amounts of Omega 3
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6