Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Royal Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	51.5% 1492kcal	94% 2717kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	123% 39.3g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	403% 68.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	0.5% 0.36g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	297% 113g	112% 42.6g	38g per day for Men 19-50 years
Protein	205% 115g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	392% 62.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	161% 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	446% 1783μg	136% 544μg	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	4.03% 3.63mg	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	210% 31.5mg	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

	Royal Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	59.4% 594mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	269% 2.4mg	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	493% 39.5mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	190% 798mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	364% 8.37mg	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	257% 1801mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	97% 3293mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	97% 1451mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.18% 6.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Oil-roasted Peanuts with Dalt per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Oil-roasted Peanuts with Dalt:

• 1 pound of Royal Red Kidney Beans has 4.6 times more Vitamin B1, 2.7 times more Vitamin B2, 3.3 times more Vitamin B9 and 5.6 times more Vitamin C than Oil-roasted Peanuts with Dalt.
• While 1 lb of Oil-roasted Peanuts with Salt contains 6.6 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Oil-roasted Peanuts with Dalt:

• 1 pound of Royal Red Kidney Beans has 2.1 times more Calcium, 1.9 times more Copper, 5.7 times more Iron and 1.9 times more Potassium than Oil-roasted Peanuts with Dalt.
• While 1 lb of Oil-roasted Peanuts with Salt contains 1.3 times more Magnesium, 1.7 times more Manganese and 24.6 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Oil-roasted Peanuts with Dalt contain similar levels of Phosphorus, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 4 times more Omega 3, 3.8 times more Carbohydrate and 2.6 times more Fiber than Oil-roasted Peanuts with Dalt.
• While 1 lb of Oil-roasted Peanuts with Salt contains 1.8 times more Energy, 116.7 times more Fat, 133.2 times more Saturated Fat and 155.8 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Oil-roasted Peanuts with Dalt offer comparable quantities of Protein per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6