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

Macros Ratio

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

Macro Nutrients

	Oil-roasted Virginia Peanuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	79% 2294kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	342% 58g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 79g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	93% 35.3g	159% 60.3g	38g per day for Men 19-50 years
Protein	183% 103g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	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	91% 1.1mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.3mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.5% 1mg	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	124% 496μg	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	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	34% 341mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	561% 5.05mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	83% 6.63mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	347% 7.97mg	192% 4.4mg	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	287% 2008mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 14 ounces of Oil-roasted Virginia Peanuts vs Red Kidney Beans:

• 14 ounces of Oil-roasted Virginia Peanuts have 7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 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.
• 14 ounces of Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin C
• Both Oil-roasted Virginia Peanuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil-roasted Virginia Peanuts vs Red Kidney Beans:

• 14 ounces of Oil-roasted Virginia Peanuts have 1.8 times more Copper, 1.4 times more Magnesium, 1.8 times more Manganese, 1.2 times more Phosphorus, 2.3 times more Selenium and 2.4 times more Zinc than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4 times more Iron and 2.1 times more Potassium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Red Kidney Beans contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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