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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Red Kidney Beans	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	16.5% 478kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	79% 76.5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	38.6% 12.3g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	23% 30g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	26% 9.92g	38g per day for Men 19-50 years
Protein	57% 32g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Red 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	72% 0.86mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	11.8% 118mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	143% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	46.2% 3.7mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	92% 646mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.08% 2.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts per 5 oz

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

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

• 5 ounces of Red Kidney Beans have 3.2 times more Vitamin B1, 4.7 times more Vitamin B9 and 9 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 3.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 37.2 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Lightly Salted Oil Roasted Mixed Nuts with Peanuts provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin C
• Both Raw Red 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 five ounces.

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

• 5 ounces of Red Kidney Beans have 2.6 times more Iron and 2.2 times more Potassium than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 1.4 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.8 times more Manganese, 10.6 times more Selenium and 13.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 4.4 times more Omega 3, 2.9 times more Carbohydrate and 2.2 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 1.8 times more Energy, 50.9 times more Fat, 56.6 times more Saturated Fat, 63.6 times more Omega 6 and 2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Lightly Salted Oil Roasted Mixed Nuts with Peanuts offer comparable quantities of Protein per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6