Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	6.06% 176kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	58% 9.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	4.83% 3.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.7% 13g	33% 12.5g	38g per day for Men 19-50 years
Protein	23% 13g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	16.6% 0.22mg	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	26.2% 105μg	26.6% 106μg	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	NA	38.7% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	9.36% 94mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	78.6% 0.71mg	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	53% 4.22mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	34.4% 145mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	63% 1.45mg	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	27.7% 194mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	71% 1065mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.6% 59.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Peanuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Boiled Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Boiled Peanuts with Salt:

• 5 oz of Boiled Peanuts with Salt contain 2 times more Vitamin B1, 9.7 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Peanuts with Salt provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• Both Boiled California Red Kidney Beans as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Boiled Peanuts with Salt:

• 5 ounces of Boiled California Red Kidney Beans have 3 times more Iron and 2.3 times more Potassium than Boiled Peanuts with Salt.
• While 5 oz of Boiled Peanuts with Salt contain 1.7 times more Copper, 2.1 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 3.7 times more Selenium, 187.8 times more Sodium and 2.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Peanuts with Salt contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 32 times more Omega 3 than Boiled Peanuts with Salt.
• While 5 oz of Boiled Peanuts with Salt contain 2.6 times more Energy, 244.6 times more Fat, 218.2 times more Saturated Fat, 347.7 times more Omega 6 and 1.5 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Peanuts with Salt offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Boiled Peanuts with Salt provide inadequate amounts of Omega 3