Comparing Nutrients in 1 pound Red Kidney Beans VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Red Kidney Beans	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	52.7% 1529kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	453% 77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	61% 79g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	106% 40.4g	38g per day for Men 19-50 years
Protein	182% 102g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Oil-roasted Spanish 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	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	89.3% 1.16mg	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	37.6% 376mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	333% 3mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	464% 10.7mg	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	251% 1755mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	131% 1964mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.22% 8.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Oil-roasted Spanish Peanuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Oil-roasted Spanish 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 Oil-roasted Spanish Peanuts with Salt:

• 1 pound of Red Kidney Beans has 1.9 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Oil-roasted Spanish Peanuts with Salt.
• While 1 lb of Oil-roasted Spanish Peanuts with Salt contains 7.1 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Red Kidney Beans.
• 1 pound of Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Oil-roasted Spanish 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 Oil-roasted Spanish Peanuts with Salt:

• 1 pound of Red Kidney Beans has 2.9 times more Iron, 1.8 times more Potassium and 1.4 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 1 lb of Oil-roasted Spanish Peanuts with Salt contains 2.1 times more Manganese, 2.3 times more Selenium and 36.1 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oil-roasted Spanish Peanuts with Salt contain similar levels of Calcium, Copper, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 35.8 times more Omega 3, 3.5 times more Carbohydrate and 1.7 times more Fiber than Oil-roasted Spanish Peanuts with Salt.
• While 1 lb of Oil-roasted Spanish Peanuts with Salt contains 1.7 times more Energy, 46.3 times more Fat, 49.1 times more Saturated Fat and 74.5 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3