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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	California Red Kidney Beans	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	51.6% 1497kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	43.3% 14g	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	186% 31.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	297% 113g	105% 40g	38g per day for Men 19-50 years
Protein	197% 111g	109% 61.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Peanuts with Salt	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	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	53% 0.69mg	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	85% 340μg	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	124% 18.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	88.5% 885mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	251% 2.26mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	202% 4.64mg	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	128% 898mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	227% 3406mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	5.12% 190g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of California Red Kidney Beans has 2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Boiled Peanuts with Salt.
• While 1 lb of Boiled Peanuts with Salt contains 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Peanuts with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled Peanuts with Salt 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 Boiled Peanuts with Salt:

• 1 pound of California Red Kidney Beans has 3.5 times more Calcium, 2.2 times more Copper, 9.3 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 8.3 times more Potassium and 1.4 times more Zinc than Boiled Peanuts with Salt.
• While 1 lb of Boiled Peanuts with Salt contains 1.4 times more Selenium and 68.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Peanuts with Salt contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 84 times more Omega 3, 2.8 times more Carbohydrate, 2.8 times more Fiber and 1.8 times more Protein than Boiled Peanuts with Salt.
• While 1 lb of Boiled Peanuts with Salt contains 88 times more Fat, 84.9 times more Saturated Fat and 128.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Peanuts with Salt offer comparable quantities of Energy per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Boiled Peanuts with Salt provide inadequate amounts of Omega 3