Comparing Nutrients in 300 calories With Peanuts Oil Roasted Mixed Nuts VS Boiled Kidney Beans

Weight per 300 calories

• With Peanuts Oil Roasted Mixed Nuts: 49.4g
• Boiled Kidney Beans: 236g

With Peanuts Oil Roasted Mixed Nuts have 4.8 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - With Peanuts Oil Roasted Mixed Nuts or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	42% 7.16g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	41.4% 54g	130g per day for Men 19-50 years
Sugars	2.83% 2.05g	1.04% 0.76g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	9.1% 3.46g	39.8% 15g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	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	7.8% 0.093mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.45% 0.097mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	22% 0.28mg	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	10.3% 41μg	76.8% 307μg	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	0.27% 0.25mg	3.15% 2.83mg	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	25.8% 3.86mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.35% 2.8μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	56.7% 0.51mg	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	16% 1.3mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	44% 1mg	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	32% 225mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	9.2% 312mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.47mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of With Peanuts Oil Roasted Mixed Nuts vs Boiled Kidney Beans:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.8 times more Vitamin B3 and 54.5 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B6, 7.5 times more Vitamin B9, 11.5 times more Vitamin C and 7 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for With Peanuts Oil Roasted Mixed Nuts vs Boiled Kidney Beans:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 6.4 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Calcium, 4.1 times more Iron, 1.4 times more Phosphorus, 3.1 times more Potassium, 1.4 times more Zinc and 153.8 times more Water than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 22.6 times more Fat, 25 times more Saturated Fat and 28.1 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.9 times more Omega 3, 5.2 times more Carbohydrate, 4.4 times more Fiber and 2.1 times more Protein than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.