Comparing Nutrients in 300 calories California Red Kidney Beans VS Roasted Peanuts with Salt

Weight per 300 calories

• California Red Kidney Beans: 91g
• Roasted Peanuts with Salt: 51g

Dry-roasted Peanuts with Salt have 1.8 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Roasted Peanuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	California Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	12.3% 3.95g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	29.2% 4.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	8.36% 11g	130g per day for Men 19-50 years
Sugars	NA	3.45% 2.5g	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	% 2.5g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	39.6% 22g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	6.47% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	18.3% 0.24mg	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	89.5% 358μg	12.4% 49.6μg	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	4.55% 4.1mg	0% 0mg	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	16.8% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.96% 29.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 8.18μg	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	106% 8.5mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	39.7% 0.91mg	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	52.6% 368mg	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	8.64% 4.75μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.025% 0.93g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Roasted Peanuts With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Roasted Peanuts with Salt?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Roasted Peanuts with Salt:

• 300 calories of California Red Kidney Beans have 6.2 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.2 times more Vitamin B9 than Roasted Peanuts with Salt.
• While 300 kcal of Dry-roasted Peanuts with Salt contain 3.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Roasted Peanuts with Salt:

• 300 calories of California Red Kidney Beans have 6 times more Calcium, 4.6 times more Copper, 10.5 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 4.2 times more Potassium and 1.6 times more Zinc than Roasted Peanuts with Salt.
• While 300 kcal of Dry-roasted Peanuts with Salt contain 1.6 times more Selenium and 21 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Peanuts with Salt contain similar levels of Manganese per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Roasted Peanuts with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 5 times more Carbohydrate, 5.3 times more Fiber and 1.8 times more Protein than Roasted Peanuts with Salt.
• While 300 kcal of Dry-roasted Peanuts with Salt contain 111.7 times more Fat, 120.6 times more Saturated Fat and 101.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Peanuts with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Dry-roasted Peanuts with Salt provide inadequate amounts of Omega 3 in 300 calories.