Comparing Nutrients in 1 pound Oil-roasted Virginia Peanuts with Salt VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Canned Refried Beans	Recommended Dietary Allowance
Energy	90% 2622kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	227% 221g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	90% 28.8g	8.94% 2.86g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	391% 66.4g	9.63% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	3.38% 2.45g	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	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.45g	g per day for Men 19-50 years
Fiber	106% 40.4g	44% 16.8g	38g per day for Men 19-50 years
Protein	210% 117g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts with Salt	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	417% 66.7mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	36% 0.47mg	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	142% 567μg	12.5% 50μg	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	30.2% 27.2mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts with Salt	Canned Refried Beans	Recommended Dietary Allowance
Calcium	39% 390mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	642% 5.77mg	65% 0.59mg	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	95% 7.57mg	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	396% 9.1mg	57% 1.3mg	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	328% 2295mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	131% 1964mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	9.53% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts with Salt VS Canned Refried Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil-roasted Virginia Peanuts with Salt versus 1 lb of Canned Refried Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil-roasted Virginia Peanuts with Salt vs Canned Refried Beans:

• 1 pound of Oil-roasted Virginia Peanuts with Salt has 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 40.1 times more Vitamin B3, 7.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 11.4 times more Vitamin B9 than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains more Vitamin C than Oil-roasted Virginia Peanuts with Salt.
• 1 pound of Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin C
• Both Oil-roasted Virginia Peanuts with Salt as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil-roasted Virginia Peanuts with Salt vs Canned Refried Beans:

• 1 pound of Oil-roasted Virginia Peanuts with Salt has 3 times more Calcium, 9.9 times more Copper, 5.4 times more Magnesium, 6.9 times more Manganese, 5.5 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium and 11.4 times more Zinc than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 35.8 times more Water than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Canned Refried Beans contain similar levels of Iron and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil-roasted Virginia Peanuts with Salt has 6.4 times more Energy, 24.2 times more Fat, 10.1 times more Saturated Fat, 40.6 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Fiber and 5.2 times more Protein than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 8.9 times more Omega 3 than Oil-roasted Virginia Peanuts with Salt.
• 1 pound of Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3