Comparing Nutrients in 1 pound Defatted Peanut Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Defatted Peanut Flour	59%	1%	40%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Defatted Peanut Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	51% 1483kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	209% 271g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	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	189% 71.7g	297% 113g	38g per day for Men 19-50 years
Protein	423% 237g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Defatted Peanut Flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.18mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.18mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	765% 122mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	249% 12.4mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	139% 1.8mg	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	281% 1125μg	447% 1787μg	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	0% 0mg	22.7% 20.4mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Peanut Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	63.5% 635mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	554% 5mg	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	119% 9.53mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	400% 1678mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	966% 22.2mg	197% 4.54mg	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	492% 3447mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	172% 5851mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	58.6% 32.2μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	54.4% 816mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	210% 23mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Defatted Peanut Flour VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Defatted Peanut Flour versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Defatted Peanut Flour vs California Red Kidney Beans:

• 1 pound of Defatted Peanut Flour has 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 13.1 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.6 times more Vitamin B9 and more Vitamin C than Defatted Peanut Flour .
• 1 pound of Defatted Peanut Flour have insufficient amounts of Vitamin C
• Both Defatted Peanut Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Defatted Peanut Flour vs California Red Kidney Beans:

• 1 pound of Defatted Peanut Flour has 1.6 times more Copper, 2.3 times more Magnesium, 4.9 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Selenium, 16.4 times more Sodium and 2 times more Zinc than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.4 times more Calcium and 4.5 times more Iron than Defatted Peanut Flour .
• Both Defatted Peanut Flour and California Red Kidney Beans contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Defatted Peanut Flour has 2.1 times more Protein than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains more Omega 3, 1.7 times more Carbohydrate and 1.6 times more Fiber than Defatted Peanut Flour .
• Both Defatted Peanut Flour and California Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Defatted Peanut Flour provide inadequate amounts of Omega 3
• Both Defatted Peanut Flour as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.