Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Boiled California Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	42.8% 1240kcal	207% 5990kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	270% 86.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	117% 153g	130g per day for Men 19-50 years
Sugars	NA	57.7% 41.8g	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	1.1% 0.8g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 40.3g	g per day for Men 19-50 years
Fiber	245% 93g	247% 94g	38g per day for Men 19-50 years
Protein	163% 91g	501% 280g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	864% 138mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	355% 4.6mg	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	185% 740μg	300% 1200μg	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	13.3% 12mg	8.9% 8mg	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	463% 69.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	66% 660mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	592% 5.33mg	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	373% 30mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	419% 1760mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	802% 18.5mg	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	196% 1370mg	567% 3970mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	213% 3200mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	18% 669g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oil-roasted Peanuts with Dalt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Oil-roasted Peanuts with Dalt:

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Vitamin B1 than Oil-roasted Peanuts with Dalt.
• While 1 kg of Oil-roasted Peanuts with Salt contains 1.4 times more Vitamin B2, 25.6 times more Vitamin B3, 5.5 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Oil-roasted Peanuts with Dalt:

• 1 kilogram of Boiled California Red Kidney Beans has 2 times more Iron than Oil-roasted Peanuts with Dalt.
• While 1 kg of Oil-roasted Peanuts with Salt contains 1.8 times more Copper, 3.7 times more Magnesium, 5.8 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Potassium, 2.8 times more Selenium, 80 times more Sodium and 3.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oil-roasted Peanuts with Dalt contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Carbohydrate than Oil-roasted Peanuts with Dalt.
• While 1 kg of Oil-roasted Peanuts with Salt contains 4.8 times more Energy, 583.3 times more Fat, 618.2 times more Saturated Fat, 755.7 times more Omega 6 and 3.1 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oil-roasted Peanuts with Dalt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6