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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	California Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	16% 468kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	34.2% 11g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 6.95g	g per day for Men 19-50 years
Fiber	93% 35.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted 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	62.5% 0.75mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	46.6% 7mg	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

	California Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	27.6% 276mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	67.4% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.57% 22.7μg	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	166% 13.3mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.069% 2.57g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of California Red Kidney Beans have 3.5 times more Vitamin B1, 4.1 times more Vitamin B9 and more Vitamin C than Roasted Peanuts with Salt.
• While 5 oz of Dry-roasted Peanuts with Salt contain 7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Peanuts with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Roasted Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 3.4 times more Calcium, 2.6 times more Copper, 5.9 times more Iron and 2.4 times more Potassium than Roasted Peanuts with Salt.
• While 5 oz of Dry-roasted Peanuts with Salt contain 1.8 times more Manganese, 2.9 times more Selenium and 37.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Peanuts with Salt contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3.2 times more Omega 3, 2.8 times more Carbohydrate and 3 times more Fiber than Roasted Peanuts with Salt.
• While 5 oz of Dry-roasted Peanuts with Salt contain 1.8 times more Energy, 198.6 times more Fat, 214.5 times more Saturated Fat and 179.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Peanuts with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Roasted Peanuts with Salt provide inadequate amounts of Omega 3