Comparing Nutrients in 1 pound Peanuts VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Peanuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	88.7% 2572kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	415% 70.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	204% 265g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	101% 38.6g	297% 113g	38g per day for Men 19-50 years
Protein	209% 117g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Royal 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	242% 2.9mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.7mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	138% 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	272% 1089μg	446% 1783μg	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	252% 37.8mg	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

	Peanuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	41.7% 417mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	577% 5.2mg	504% 4.54mg	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	260% 20.8mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	381% 8.77mg	219% 5.03mg	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	244% 1706mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	94% 3198mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Royal Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Peanuts vs Royal Red Kidney Beans:

• 1 pound of Peanuts has 1.6 times more Vitamin B1, 5.7 times more Vitamin B3 and 2.3 times more Vitamin B5 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.8 times more Vitamin B2, 1.6 times more Vitamin B9 and more Vitamin C than Raw Peanuts.
• Both Peanuts and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Peanuts have insufficient amounts of Vitamin C
• Both Raw Peanuts as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Peanuts vs Royal Red Kidney Beans:

• 1 pound of Peanuts has 1.2 times more Magnesium, 1.7 times more Manganese, 2.3 times more Selenium and 1.2 times more Zinc than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.4 times more Calcium, 1.9 times more Iron and 1.9 times more Potassium than Raw Peanuts.
• Both Peanuts and Royal Red Kidney Beans contain similar levels of Copper and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peanuts has 1.7 times more Energy, 109.4 times more Fat, 96.6 times more Saturated Fat and 160.4 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 50.7 times more Omega 3, 3.6 times more Carbohydrate and 2.9 times more Fiber than Raw Peanuts.
• Both Peanuts and Royal Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Peanuts provide inadequate amounts of Omega 3
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6