Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Boiled California Red Kidney Beans	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	6.06% 176kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	33.5% 10.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	142% 24g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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% 12.6g	38g per day for Men 19-50 years
Protein	23% 13g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oil-roasted Spanish 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	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	28% 0.36mg	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	44.7% 179μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	9.36% 94mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	104% 0.94mg	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	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	145% 3.34mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	41% 614mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.068% 2.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oil-roasted Spanish 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 Oil-roasted Spanish 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 Oil-roasted Spanish Peanuts with Salt:

• 5 oz of Oil-roasted Spanish Peanuts with Salt contain 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 27.7 times more Vitamin B3, 6.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Oil-roasted Spanish 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 Oil-roasted Spanish Peanuts with Salt:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Iron than Oil-roasted Spanish Peanuts with Salt.
• While 5 oz of Oil-roasted Spanish Peanuts with Salt contain 1.5 times more Calcium, 2.3 times more Copper, 3.5 times more Magnesium, 7.4 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, 6.3 times more Selenium, 108.3 times more Sodium and 2.3 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 3.2 times more Omega 3 and 1.3 times more Carbohydrate than Oil-roasted Spanish Peanuts with Salt.
• While 5 oz of Oil-roasted Spanish Peanuts with Salt contain 4.7 times more Energy, 544.9 times more Fat, 539.6 times more Saturated Fat, 849.8 times more Omega 6 and 3.1 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3