Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	79% 76.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	38.6% 12.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	121% 20.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	23% 30g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	8.1% 5.9g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.9g	g per day for Men 19-50 years
Fiber	24% 9.07g	26% 9.92g	38g per day for Men 19-50 years
Protein	22% 12.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	38.4% 0.5mg	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	46% 184μg	29.4% 118μg	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	0.79% 0.71mg	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	0.28% 0.043mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	143% 1.3mg	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	39.3% 3.15mg	46.2% 3.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	126% 2.9mg	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% 196mg	92% 646mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.08% 2.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B9, 2.4 times more Vitamin C and 1.5 times more Vitamin K than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 3.4 times more Vitamin B2, 13.3 times more Vitamin B3, 5.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 260.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Lightly Salted Oil Roasted Mixed Nuts with Peanuts have similar amounts of Vitamin B1 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• Boiled All Types Kidney Beans have 32.2 times more Water than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 3.3 times more Calcium, 4.2 times more Copper, 5.5 times more Magnesium, 4.7 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Potassium, 30.8 times more Selenium, 161 times more Sodium and 3.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Lightly Salted Oil Roasted Mixed Nuts with Peanuts have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.1 times more Omega 3 than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 4.8 times more Energy, 107.9 times more Fat, 119.3 times more Saturated Fat, 134.2 times more Omega 6, 13 times more Sugars and 2.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Lightly Salted Oil Roasted Mixed Nuts with Peanuts have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Boiled All Types Kidney Beans as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.