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

Weight per 300 calories

• With Peanuts Oil Roasted Mixed Nuts: 49.4g
• California Red Kidney Beans: 91g

With Peanuts Oil Roasted Mixed Nuts have 1.8 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	California Red 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	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	42% 7.16g	0.29% 0.049g	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	42% 54.4g	130g per day for Men 19-50 years
Sugars	2.83% 2.05g	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	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	59.6% 22.6g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	California 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	7.8% 0.093mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.45% 0.097mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	27.8% 0.36mg	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	89.5% 358μg	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	4.55% 4.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.35% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	111% 1mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	39.5% 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	32% 225mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	9.2% 312mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.47mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 8.7 times more Vitamin B9 and 16.6 times more Vitamin C than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Raw California Red 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 California Red Kidney Beans:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 5.8 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.1 times more Calcium, 2.2 times more Copper, 6.6 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 4.3 times more Potassium and 1.4 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Raw California Red Kidney Beans have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 117.3 times more Fat, 131.5 times more Saturated Fat and 145.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Omega 3, 5.2 times more Carbohydrate, 6.5 times more Fiber and 2.2 times more Protein than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.