Comparing Nutrients in 5 ounces Canned Kidney Beans VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Canned Kidney Beans	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	4.1% 119kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	34.2% 11g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	23% 30g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	9.6% 6.95g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 6.95g	g per day for Men 19-50 years
Fiber	16% 6.1g	31.3% 12g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	51% 0.66mg	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	12.8% 51μg	34.4% 137μg	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	1.9% 1.7mg	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	0.19% 0.028mg	46.6% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	4.8% 48mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	67.4% 0.61mg	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	20.7% 1.66mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	110% 2.53mg	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	18.2% 128mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	3% 111g	0.069% 2.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Dry-roasted Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Dry-roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Dry-roasted Peanuts:

• 5 ounces of Canned Kidney Beans have more Vitamin K than Dry-roasted Peanuts.
• While 5 oz of Dry-roasted Peanuts, no salt contain 1.3 times more Vitamin B1, 3.9 times more Vitamin B2, 34.9 times more Vitamin B3, 7.3 times more Vitamin B5, 6.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 246.5 times more Vitamin E than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Dry-roasted Peanuts:

• 5 ounces of Canned Kidney Beans have 49.3 times more Sodium and 43.1 times more Water than Dry-roasted Peanuts.
• While 5 oz of Dry-roasted Peanuts, no salt contain 1.7 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 6.6 times more Magnesium, 10.6 times more Manganese, 4 times more Phosphorus, 2.7 times more Potassium, 10.3 times more Selenium and 6 times more Zinc than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 3.2 times more Omega 3 than Dry-roasted Peanuts.
• While 5 oz of Dry-roasted Peanuts, no salt contain 7 times more Energy, 82.8 times more Fat, 54.8 times more Saturated Fat, 91.7 times more Omega 6, 1.5 times more Carbohydrate, 2.6 times more Sugars, 2 times more Fiber and 4.7 times more Protein than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3