Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Oil-roasted Virginia Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Royal Red Kidney Beans	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	16% 466kcal	28.3% 819kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	28% 9g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	122% 20.8g	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	21.7% 28g	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	33% 12.6g	38g per day for Men 19-50 years
Protein	64% 36g	65.5% 36.7g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Oil-roasted Virginia 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	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	27.7% 0.36mg	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	44.3% 177μg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	200% 1.8mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	124% 2.85mg	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	102% 717mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	27% 924mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	41% 614mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	85.3% 9.4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.083% 3.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Oil-roasted Virginia Peanuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Royal Red Kidney Beans versus 5 oz of Oil-roasted Virginia 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 Oil-roasted Virginia Peanuts with Salt:

• 5 ounces of Royal Red Kidney Beans have 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Oil-roasted Virginia Peanuts with Salt.
• While 5 oz of Oil-roasted Virginia Peanuts with Salt contain 7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Royal Red Kidney Beans.
• 5 ounces of Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Oil-roasted Virginia 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 Oil-roasted Virginia Peanuts with Salt:

• 5 ounces of Royal Red Kidney Beans have 1.5 times more Calcium, 5.2 times more Iron and 2.1 times more Potassium than Oil-roasted Virginia Peanuts with Salt.
• While 5 oz of Oil-roasted Virginia Peanuts with Salt contain 1.3 times more Copper, 1.4 times more Magnesium, 1.8 times more Manganese, 2.3 times more Selenium, 33.3 times more Sodium and 2.5 times more Zinc than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Oil-roasted Virginia Peanuts with Salt contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 8 times more Omega 3, 2.9 times more Carbohydrate and 2.8 times more Fiber than Oil-roasted Virginia Peanuts with Salt.
• While 5 oz of Oil-roasted Virginia Peanuts with Salt contain 1.8 times more Energy, 108 times more Fat, 97.6 times more Saturated Fat and 150.9 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Oil-roasted Virginia Peanuts with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3