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

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Peanuts with Salt	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	110% 3180kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	95% 30.6g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	409% 69.5g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	168% 219g	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	245% 93g	38g per day for Men 19-50 years
Protein	241% 135g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Boiled Royal 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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	80% 1.04mg	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	185% 740μg	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	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	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	55% 550mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	291% 2.62mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	111% 2.55mg	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	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	501% 7510mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	82% 9mg	11mg per day for Men 19-50 years
Water	11.3% 418g	18% 670g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Boiled Royal 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 Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Boiled Peanuts with Salt has 2.7 times more Vitamin B1, 9.5 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• Both Boiled Peanuts with Salt and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• Both Boiled Peanuts with Salt as well as Boiled Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Boiled Peanuts with Salt has 1.3 times more Calcium, 1.9 times more Copper, 2.4 times more Magnesium, 4 times more Manganese, 1.4 times more Phosphorus, 3.7 times more Selenium, 150.2 times more Sodium and 2 times more Zinc than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 2.7 times more Iron and 2.1 times more Potassium than Boiled Peanuts with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Peanuts with Salt has 2.6 times more Energy, 129.5 times more Fat, 127.3 times more Saturated Fat, 193.2 times more Omega 6 and 1.4 times more Protein than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 57 times more Omega 3 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Boiled Royal 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6