Comparing Nutrients in 1 kilogram Virginia Peanuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Virginia Peanuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	194% 5630kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	201% 64.3g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	862% 147g	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	127% 165g	460% 598g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	224% 85g	655% 249g	38g per day for Men 19-50 years
Protein	450% 252g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	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	544% 6.53mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	773% 124mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	352% 17.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	266% 3.46mg	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	598% 2390μg	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	437% 65.6mg	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

	Virginia Peanuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	89% 890mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1236% 11mg	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	319% 25.5mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	737% 17mg	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	543% 3800mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	203% 6900mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	403% 44.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.87% 69g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Virginia Peanuts vs California Red Kidney Beans:

• Raw Virginia Peanuts have 1.2 times more Vitamin B1, 6 times more Vitamin B3 and 2.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B2, 1.6 times more Vitamin B9 and more Vitamin C than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Virginia Peanuts 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 Virginia Peanuts vs California Red Kidney Beans:

• Raw Virginia Peanuts have 1.7 times more Manganese, 2.2 times more Selenium and 1.7 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Calcium, 3.7 times more Iron and 2.2 times more Potassium than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Raw California Red Kidney Beans have similar amounts of Copper, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Virginia Peanuts have 1.7 times more Energy, 195 times more Fat, 178.7 times more Saturated Fat and 271.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Omega 3, 3.6 times more Carbohydrate and 2.9 times more Fiber than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Raw California Red Kidney Beans have similar amounts of Protein per 1 kg.
• Both Raw Virginia Peanuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.