Comparing Nutrients in 5 ounces Red Kidney Beans VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Red Kidney Beans	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	16.5% 478kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	38% 49g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	16% 11.7g	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	56.7% 21.5g	59% 22.4g	38g per day for Men 19-50 years
Protein	57% 32g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Defatted Peanut Flour	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	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	55% 0.71mg	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	88% 352μg	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	2% 0.3mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	11.8% 118mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	283% 2.55mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	302% 6.95mg	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	154% 1077mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	53.8% 1829mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	65.7% 7.23mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Defatted Peanut Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Defatted Peanut Flour:

• 5 ounces of Red Kidney Beans have 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Defatted Peanut Flour.
• While 5 oz of Defatted Peanut Flour contain 2.2 times more Vitamin B2, 12.8 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Defatted Peanut Flour provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Defatted Peanut Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Defatted Peanut Flour:

• 5 ounces of Red Kidney Beans have 3.2 times more Iron than Defatted Peanut Flour.
• While 5 oz of Defatted Peanut Flour contain 1.7 times more Calcium, 2.6 times more Copper, 2.7 times more Magnesium, 4.4 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Selenium, 15 times more Sodium and 1.8 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Defatted Peanut Flour contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have more Omega 3 and 1.8 times more Carbohydrate than Defatted Peanut Flour.
• While 5 oz of Defatted Peanut Flour contain 3.9 times more Sugars and 2.3 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Defatted Peanut Flour offer comparable quantities of Energy and Fiber per five ounces.
• 5 ounces of Defatted Peanut Flour provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Defatted Peanut Flour provide inadequate amounts of Omega 6 in five ounces.