Comparing Nutrients in 500 calories Lightly Salted Oil Roasted Mixed Nuts with Peanuts VS Red Kidney Beans

Weight per 500 calories

• Lightly Salted Oil Roasted Mixed Nuts with Peanuts: 82.4g
• Red Kidney Beans: 148g

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

Discover which food has more nutrients per 500 calories - Lightly Salted Oil Roasted Mixed Nuts with Peanuts or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.4g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.18g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.22% 0.068g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	70.2% 12g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	70% 91g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	4.3% 3.1g	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	% 3.4g	NA	g per day for Men 19-50 years
Fiber	15% 5.77g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	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	13% 0.16mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	45.3% 0.59mg	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	17% 68.4μg	146% 585μg	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	0.46% 0.41mg	7.4% 6.68mg	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	43% 6.44mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.64% 96mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	27% 2.15mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	71.7% 1.65mg	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	53.7% 376mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	15.3% 521mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	8.84% 133mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.47% 17.4g	3700g per day for Men 19-50 years

Lightly Salted Oil Roasted Mixed Nuts With Peanuts VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Lightly Salted Oil Roasted Mixed Nuts with Peanuts or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Red Kidney Beans:

• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 2 times more Vitamin B3 and 20.7 times more Vitamin E than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 5.8 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B6 and 8.6 times more Vitamin B9 than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Red Kidney Beans:

• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 5.9 times more Selenium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.3 times more Calcium, 1.4 times more Copper, 4.6 times more Iron, 1.6 times more Phosphorus, 3.9 times more Potassium and 1.5 times more Zinc than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Red Kidney Beans contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts lack sufficient amounts of Calcium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 28.3 times more Fat, 31.4 times more Saturated Fat and 35.3 times more Omega 6 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 7.9 times more Omega 3, 5.2 times more Carbohydrate, 3.9 times more Fiber and 2 times more Protein than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts provide inadequate amounts of Omega 3
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6