Comparing Nutrients in 1 pound Oil-roasted Virginia Peanuts VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Navy Beans	26%	4%	70%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Navy Beans	Recommended Dietary Allowance
Energy	90% 2622kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	227% 221g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	90% 28.8g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	391% 66.4g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	212% 276g	130g per day for Men 19-50 years
Sugars	NA	24.3% 17.6g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	106% 40.4g	183% 69.4g	38g per day for Men 19-50 years
Protein	210% 117g	181% 101g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Navy 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	293% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	417% 66.7mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	149% 1.94mg	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	413% 1651μg	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	NA	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Navy Beans	Recommended Dietary Allowance
Calcium	39% 390mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	642% 5.77mg	420% 3.8mg	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	311% 25mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	396% 9.1mg	280% 6.43mg	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	264% 1846mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	158% 5375mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts VS Navy Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Oil-roasted Virginia Peanuts vs Navy Beans:

• 1 pound of Oil-roasted Virginia Peanuts has 6.7 times more Vitamin B3 and 1.9 times more Vitamin B5 than Navy Beans.
• While 1 lb of Raw Navy Beans contains 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B6 and 2.9 times more Vitamin B9 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts as well as Raw Navy 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 vs Navy Beans:

• 1 pound of Oil-roasted Virginia Peanuts has 1.5 times more Copper, 1.4 times more Manganese, 1.2 times more Phosphorus and 1.8 times more Zinc than Navy Beans.
• While 1 lb of Raw Navy Beans contains 1.7 times more Calcium, 3.3 times more Iron, 1.8 times more Potassium and 1.5 times more Selenium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Navy Beans contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil-roasted Virginia Peanuts has 1.7 times more Energy, 32.4 times more Fat, 37.3 times more Saturated Fat and 43.7 times more Omega 6 than Navy Beans.
• While 1 lb of Raw Navy Beans contains 28.3 times more Omega 3, 3.1 times more Carbohydrate and 1.7 times more Fiber than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Navy Beans offer comparable quantities of Protein per one pound.
• 1 pound of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3
• 1 pound of Navy Beans provide inadequate amounts of Omega 6