Comparing Nutrients in 14 ounces Peanuts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Peanuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	77.6% 2250kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	68.4% 89g	130g per day for Men 19-50 years
Sugars	26% 18.7g	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	88.8% 33.7g	97% 37g	38g per day for Men 19-50 years
Protein	183% 102g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Boiled 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	212% 2.54mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	31.8% 0.41mg	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	238% 953μg	73.4% 294μg	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	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	220% 33mg	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

	Peanuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	36.5% 365mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	127% 1.15mg	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	227% 18mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	334% 7.68mg	55% 1.26mg	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	213% 1492mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	82.3% 2798mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.7% 25.8g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Boiled California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Peanuts vs Boiled California Red Kidney Beans:

• 14 ounces of Peanuts have 5 times more Vitamin B1, 2.2 times more Vitamin B2, 22.3 times more Vitamin B3, 8.1 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Raw Peanuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peanuts vs Boiled California Red Kidney Beans:

• 14 ounces of Peanuts have 1.4 times more Calcium, 4 times more Copper, 1.5 times more Iron, 3.5 times more Magnesium, 6.1 times more Manganese, 2.7 times more Phosphorus, 1.7 times more Potassium, 6 times more Selenium and 3.8 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peanuts have 4.6 times more Energy, 547.1 times more Fat, 448.5 times more Saturated Fat, 777.8 times more Omega 6 and 2.8 times more Protein than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 10.7 times more Omega 3 and 1.4 times more Carbohydrate than Raw Peanuts.
• Both Peanuts and Boiled California Red Kidney Beans offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Peanuts provide inadequate amounts of Omega 3
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6