Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Oil-roasted Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Boiled California Red Kidney Beans	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	19.4% 562kcal	92% 2672kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	240% 232g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	112% 36g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	474% 80.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	106% 40.4g	38g per day for Men 19-50 years
Protein	74% 41.4g	219% 123g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	84.8% 1.1mg	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	84% 336μg	143% 572μg	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	6.05% 5.44mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	30% 299mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	422% 3.8mg	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	169% 13.5mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	339% 7.8mg	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	88.8% 621mg	207% 1447mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	81.6% 2776mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	127% 14mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.26% 9.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oil-roasted Valencia Peanuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Oil-roasted Valencia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Oil-roasted Valencia Peanuts:

• 1 pound of Boiled California Red Kidney Beans has 1.4 times more Vitamin B1 than Oil-roasted Valencia Peanuts.
• While 1 lb of Oil-roasted Valencia Peanuts contains 2.5 times more Vitamin B2, 26.6 times more Vitamin B3, 6.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Oil-roasted Valencia Peanuts:

• 1 pound of Boiled California Red Kidney Beans has 1.2 times more Calcium and 1.8 times more Iron than Oil-roasted Valencia Peanuts.
• While 1 lb of Oil-roasted Valencia Peanuts contains 2.9 times more Copper, 3.3 times more Magnesium, 5.4 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, 6.3 times more Selenium and 3.6 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 3.2 times more Omega 3 and 1.4 times more Carbohydrate than Oil-roasted Valencia Peanuts.
• While 1 lb of Oil-roasted Valencia Peanuts contains 4.8 times more Energy, 569.3 times more Fat, 563.9 times more Saturated Fat, 888 times more Omega 6 and 3 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oil-roasted Valencia Peanuts offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3