Comparing Nutrients in 1 pound California Red Kidney Beans VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	California Red Kidney Beans	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	51.6% 1497kcal	67% 1941kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	185% 31.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	109% 142g	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	297% 113g	189% 71.7g	38g per day for Men 19-50 years
Protein	197% 111g	274% 153g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Low Fat Peanut Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	173% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	326% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	106% 1.38mg	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	447% 1787μg	151% 603μg	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	22.7% 20.4mg	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

	California Red Kidney Beans	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	88.5% 885mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	1028% 9.25mg	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	530% 42.4mg	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	834% 19mg	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	262% 1837mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	181% 6160mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	247% 27mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Low Fat Peanut Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Low Fat Peanut Flour:

• 1 pound of California Red Kidney Beans has 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Low Fat Peanut Flour.
• While 1 lb of Low Fat Peanut Flour contains 5.6 times more Vitamin B3 and 2 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Low Fat Peanut Flour provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Low Fat Peanut Flour have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Low Fat Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Low Fat Peanut Flour:

• 1 pound of California Red Kidney Beans has 1.5 times more Calcium, 2 times more Iron and 3.3 times more Magnesium than Low Fat Peanut Flour.
• While 1 lb of Low Fat Peanut Flour contains 1.9 times more Copper, 4.2 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium and 2.3 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Low Fat Peanut Flour contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 84 times more Omega 3, 1.9 times more Carbohydrate and 1.6 times more Fiber than Low Fat Peanut Flour.
• While 1 lb of Low Fat Peanut Flour contains 1.3 times more Energy, 87.6 times more Fat, 84.4 times more Saturated Fat, 128.1 times more Omega 6 and 1.4 times more Protein than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Low Fat Peanut Flour provide inadequate amounts of Omega 3