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

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Peanuts with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	110% 3180kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	95% 30.6g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	409% 69.5g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	175% 228g	130g per day for Men 19-50 years
Sugars	34% 24.7g	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	241% 135g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	92% 1.2mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	55% 550mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	501% 7510mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	11.3% 418g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Peanuts with Salt has 1.6 times more Vitamin B1, 9.1 times more Vitamin B3, 3.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 136.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.7 times more Vitamin B9 and more Vitamin K than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Peanuts with Salt have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Peanuts with Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Peanuts with Salt has 2 times more Calcium, 2.1 times more Copper, 2.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 3.7 times more Selenium, 375.5 times more Sodium and 1.7 times more Zinc than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.9 times more Iron and 2.2 times more Potassium than Boiled Peanuts with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Peanuts with Salt has 2.5 times more Energy, 44 times more Fat, 42.4 times more Saturated Fat, 65 times more Omega 6, 7.7 times more Sugars and 1.6 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 168 times more Omega 3 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Boiled Peanuts with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6