Comparing Nutrients in 5 ounces California Red Kidney Beans VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	California Red Kidney Beans	Spanish Peanuts	Recommended Dietary Allowance
Energy	16% 468kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	31.4% 10g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	143% 24.4g	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	17.3% 22.4g	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	93% 35.3g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	66% 37g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Spanish Peanuts	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	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	38% 0.49mg	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	85% 340μg	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	NA	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	Spanish Peanuts	Recommended Dietary Allowance
Calcium	27.6% 276mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	142% 1.28mg	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	166% 13.3mg	69.3% 5.54mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	163% 3.74mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	31% 1055mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.24% 9.06g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Spanish Peanuts per 5 oz

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

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Spanish Peanuts:

• 5 ounces of California Red Kidney Beans have 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and more Vitamin C than Spanish Peanuts.
• While 5 oz of Raw Spanish Peanuts contain 1.3 times more Vitamin B1, 7.7 times more Vitamin B3 and 2.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Spanish Peanuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Spanish Peanuts have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Spanish Peanuts 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 Spanish Peanuts:

• 5 ounces of California Red Kidney Beans have 1.8 times more Calcium, 1.2 times more Copper, 2.4 times more Iron, 2 times more Potassium and 1.2 times more Zinc than Spanish Peanuts.
• While 5 oz of Raw Spanish Peanuts contain 2.6 times more Manganese and 2.3 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Spanish Peanuts contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 8.4 times more Omega 3, 3.8 times more Carbohydrate and 2.6 times more Fiber than Spanish Peanuts.
• While 5 oz of Raw Spanish Peanuts contain 1.7 times more Energy, 198.4 times more Fat, 197.2 times more Saturated Fat and 318.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Spanish Peanuts offer comparable quantities of Protein per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Spanish Peanuts provide inadequate amounts of Omega 3