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

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Peanuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	110% 3180kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	95% 30.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	409% 69.5g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	460% 598g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	232% 88g	655% 249g	38g per day for Men 19-50 years
Protein	241% 135g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	216% 2.6mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	305% 3.97mg	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	188% 750μg	985% 3940μg	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	50% 45mg	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	273% 41mg	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

	Boiled Peanuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	55% 550mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	1222% 11mg	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	126% 10mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	435% 10mg	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	283% 1980mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	501% 7510mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	11.3% 418g	3.18% 118g	3700g per day for Men 19-50 years

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

• Boiled Peanuts with Salt have 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled Peanuts with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Peanuts with Salt have 1.4 times more Selenium, 68.3 times more Sodium and 3.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Calcium, 2.2 times more Copper, 9.3 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 8.3 times more Potassium and 1.4 times more Zinc than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Raw California Red Kidney Beans have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Peanuts with Salt have 88 times more Fat, 84.9 times more Saturated Fat and 128.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 84 times more Omega 3, 2.8 times more Carbohydrate, 2.8 times more Fiber and 1.8 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Boiled Peanuts with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.