Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Royal Red Kidney Beans	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	16% 466kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	58% 9.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	4.83% 3.5g	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	33% 12.5g	38g per day for Men 19-50 years
Protein	64% 36g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Boiled 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	46% 0.55mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	16.6% 0.22mg	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	139% 557μg	26.6% 106μg	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	38.7% 5.8mg	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

	Royal Red Kidney Beans	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	78.6% 0.71mg	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	154% 12.3mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	34.4% 145mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	63% 1.45mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	71% 1065mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	1.6% 59.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Boiled Peanuts with Salt per 5 oz

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

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

• 5 ounces of Royal Red Kidney Beans have 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 2.6 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Boiled Peanuts with Salt.
• While 5 oz of Boiled Peanuts with Salt contain 2.5 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Boiled Peanuts with Salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Boiled Peanuts with Salt:

• 5 ounces of Royal Red Kidney Beans have 2.4 times more Calcium, 2 times more Copper, 8.6 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 7.5 times more Potassium and 1.5 times more Zinc than Boiled Peanuts with Salt.
• While 5 oz of Boiled Peanuts with Salt contain 1.4 times more Selenium and 57.8 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Boiled Peanuts with Salt contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 152 times more Omega 3, 2.7 times more Carbohydrate, 2.8 times more Fiber and 1.9 times more Protein than Boiled Peanuts with Salt.
• While 5 oz of Boiled Peanuts with Salt contain 48.9 times more Fat, 47 times more Saturated Fat and 71.7 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Boiled Peanuts with Salt offer comparable quantities of Energy per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Boiled Peanuts with Salt provide inadequate amounts of Omega 3