Comparing Nutrients in 5 ounces With Peanuts Oil Roasted Mixed Nuts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	29.7% 860kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	79% 76.5g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	38.6% 12.3g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	121% 20.5g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	8.1% 5.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.9g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	34.7% 13g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	11.3% 0.15mg	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	29.4% 118μg	26.2% 105μg	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	0.79% 0.71mg	1.9% 1.7mg	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	74% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.6% 166mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	45.5% 0.41mg	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	46.2% 3.7mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	19.6% 0.45mg	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	92% 646mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of With Peanuts Oil Roasted Mixed Nuts vs Boiled California Red Kidney Beans:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 14.3 times more Vitamin B3, 5.2 times more Vitamin B5 and 3.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Vitamin C than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 5 oz.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for With Peanuts Oil Roasted Mixed Nuts vs Boiled California Red Kidney Beans:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.8 times more Calcium, 3.1 times more Copper, 4.8 times more Magnesium, 6.4 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium, 28.3 times more Selenium and 3.9 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 32.2 times more Water than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Boiled California Red Kidney Beans have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 4.9 times more Energy, 599.4 times more Fat, 622.2 times more Saturated Fat, 2.6 times more Omega 3, 724.8 times more Omega 6 and 2.2 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Fiber than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.