Comparing Nutrients in 300 calories Oil-roasted Peanuts with Dalt VS Boiled Red Kidney Beans

Weight per 300 calories

• Oil-roasted Peanuts with Dalt: 50g
• Boiled Red Kidney Beans: 236g

Oil-roasted Peanuts with Dalt have 4.7 times more energy per 100g than Boiled Red Kidney Beans. It has very high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Oil-roasted Peanuts with Dalt or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.57g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.88% 7.64g	41.4% 54g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	12.4% 4.7g	46% 17.5g	38g per day for Men 19-50 years
Protein	25% 14g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	Boiled 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	3.55% 0.043mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.43% 0.045mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	15% 60μg	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	0.45% 0.4mg	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	23% 3.48mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Peanuts with Dalt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	63.5% 0.57mg	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	9.5% 0.76mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	49% 1.13mg	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	28.4% 199mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	4.27% 158g	3700g per day for Men 19-50 years

Oil-roasted Peanuts With Dalt VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil-roasted Peanuts with Dalt or Boiled Red Kidney Beans?

Lets compare vitamin content per 300 calories of Oil-roasted Peanuts with Dalt vs Boiled Red Kidney Beans:

• 300 calories of Oil-roasted Peanuts with Dalt have 5.1 times more Vitamin B3 and 49 times more Vitamin E than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 8.9 times more Vitamin B1, 3.1 times more Vitamin B2, 5.1 times more Vitamin B9 and more Vitamin K than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin K
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Oil-roasted Peanuts with Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil-roasted Peanuts with Dalt vs Boiled Red Kidney Beans:

• 300 calories of Oil-roasted Peanuts with Dalt have 33.9 times more Sodium than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 2.2 times more Calcium, 2.1 times more Copper, 9.1 times more Iron, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.5 times more Zinc than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Boiled Red Kidney Beans contain similar levels of Magnesium and Manganese per 300 calories.
• 300 calories of Oil-roasted Peanuts with Dalt lack sufficient amounts of Calcium
• Both Oil-roasted Peanuts with Salt as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil-roasted Peanuts with Dalt have 22.3 times more Fat, 25.5 times more Saturated Fat and 29.9 times more Omega 6 than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 20.9 times more Omega 3, 7 times more Carbohydrate, 3.7 times more Fiber and 1.5 times more Protein than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Boiled Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil-roasted Peanuts with Dalt provide inadequate amounts of Omega 3 and Carbohydrate
• 300 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6