Comparing Nutrients in 1 kilogram Red Kidney Beans VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Red Kidney Beans	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	116% 3370kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	227% 220g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	95% 30.6g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	409% 69.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	164% 213g	130g per day for Men 19-50 years
Sugars	29% 21g	34% 24.7g	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	400% 152g	232% 88g	38g per day for Men 19-50 years
Protein	402% 225g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	165% 8.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	117% 1.52mg	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	985% 3940μg	188% 750μg	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	50% 45mg	0% 0mg	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	14% 2.1mg	273% 41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	83% 830mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	554% 5mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	445% 10.2mg	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	580% 4060mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	501% 7510mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Boiled Peanuts with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Boiled Peanuts with Salt:

• 1 kilogram of Red Kidney Beans has 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 2.5 times more Vitamin B3 and 19.5 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Peanuts with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Boiled Peanuts with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Boiled Peanuts with Salt:

• 1 kilogram of Red Kidney Beans has 1.5 times more Calcium, 1.4 times more Copper, 6.6 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 7.6 times more Potassium and 1.5 times more Zinc than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 1.4 times more Selenium and 62.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Peanuts with Salt contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 358 times more Omega 3, 2.9 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 20.8 times more Fat, 19.8 times more Saturated Fat and 30.5 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Peanuts with Salt offer comparable quantities of Energy and Sugars per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Boiled Peanuts with Salt provide inadequate amounts of Omega 3