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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Red Kidney Beans	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	52.7% 1529kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	74% 96g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	105% 40g	38g per day for Men 19-50 years
Protein	182% 102g	109% 61.2g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	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	6.35% 0.95mg	124% 18.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	37.6% 376mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	251% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	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	3.63% 54.4mg	227% 3406mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	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: Red Kidney Beans VS Boiled Peanuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Red Kidney Beans vs Boiled Peanuts with Salt:

• 1 pound of Red Kidney Beans has 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• While 1 lb of Boiled Peanuts with Salt contains 2.5 times more Vitamin B3 and 19.5 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Peanuts with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Boiled Peanuts with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Raw 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 Red Kidney Beans vs Boiled Peanuts with Salt:

• 1 pound of Red Kidney Beans has 1.5 times more Calcium, 1.4 times more Copper, 6.6 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 7.6 times more Potassium and 1.5 times more Zinc than Boiled Peanuts with Salt.
• While 1 lb of Boiled Peanuts with Salt contains 1.4 times more Selenium and 62.6 times more Sodium than Raw Red Kidney Beans.
• Both 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 Red Kidney Beans has 358 times more Omega 3, 2.9 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled Peanuts with Salt.
• While 1 lb of Boiled Peanuts with Salt contains 20.8 times more Fat, 19.8 times more Saturated Fat and 30.5 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Peanuts with Salt offer comparable quantities of Energy and Sugars per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Boiled Peanuts with Salt provide inadequate amounts of Omega 3