Comparing Nutrients in 1 pound Oil-Roasted Peanuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Oil-Roasted Peanuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	94% 2717kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	123% 39.4g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	403% 68.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69.2g	79.6% 103g	130g per day for Men 19-50 years
Sugars	26% 19g	2% 1.45g	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	0.5% 0.36g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 18.3g	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	76.4% 29g	38g per day for Men 19-50 years
Protein	227% 127g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Boiled 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	32% 0.39mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	42% 0.54mg	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	136% 544μg	147% 590μg	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	4.03% 3.63mg	6.05% 5.44mg	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	209% 31.3mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	27.7% 277mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	109% 0.98mg	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	86% 6.9mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	85% 1.95mg	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	257% 1801mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	97% 3293mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.18% 6.58g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil-Roasted Peanuts vs Boiled Kidney Beans:

• Oil-Roasted Peanuts no Salt have 1.5 times more Vitamin B2, 23.9 times more Vitamin B3, 5.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 230.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B1, 1.5 times more Vitamin C and more Vitamin K than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 lb.
• Both Oil-Roasted Peanuts no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil-Roasted Peanuts vs Boiled Kidney Beans:

• Oil-Roasted Peanuts no Salt have 1.7 times more Calcium, 2.5 times more Copper, 4.2 times more Magnesium, 4.3 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 3 times more Selenium and 3.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Iron and 46.2 times more Water than Oil-Roasted Peanuts no Salt.

Comparison of macro-nutrients per 1 pound:

• Oil-Roasted Peanuts no Salt have 4.7 times more Energy, 105 times more Fat, 119 times more Saturated Fat, 139.8 times more Omega 6, 13.1 times more Sugars, 1.5 times more Fiber and 3.2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.5 times more Omega 3 and 1.5 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.