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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Boiled Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	20% 576kcal	92% 2663kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	109% 35g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	259% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	74% 96g	130g per day for Men 19-50 years
Sugars	2% 1.45g	30.7% 22.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 22.2g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	100% 38g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Roasted 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	60.5% 0.73mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	407% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	163% 2.1mg	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	147% 590μg	110% 440μg	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	0.91% 0.14mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	216% 1.94mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 72.6μg	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	167% 13.3mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	352% 8.1mg	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	92% 644mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	84.6% 2876mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	114% 12.6mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.22% 8.2g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Red Kidney Beans has 1.3 times more Vitamin B9 and more Vitamin K than Roasted Peanuts with Salt.
• While 1 lb of Dry-roasted Peanuts with Salt contains 3.4 times more Vitamin B2, 24.8 times more Vitamin B3, 4.6 times more Vitamin B5, 3.9 times more Vitamin B6 and 164.3 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Roasted Peanuts with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Roasted Peanuts with Salt have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Roasted Peanuts with Salt:

• 1 pound of Boiled Red Kidney Beans has 1.9 times more Iron than Roasted Peanuts with Salt.
• While 1 lb of Dry-roasted Peanuts with Salt contains 2.1 times more Calcium, 1.8 times more Copper, 4 times more Magnesium, 3.7 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, 7.8 times more Selenium, 205 times more Sodium and 2.6 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 6.5 times more Omega 3 than Roasted Peanuts with Salt.
• While 1 lb of Dry-roasted Peanuts with Salt contains 4.6 times more Energy, 99.3 times more Fat, 107.3 times more Saturated Fat, 90.8 times more Omega 6, 15.3 times more Sugars and 2.8 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Roasted Peanuts with Salt offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Roasted Peanuts with Salt provide inadequate amounts of Omega 3