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

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Peanuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	15.5% 451kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	58% 9.86g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	4.83% 3.5g	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	33% 12.5g	93% 35.3g	38g per day for Men 19-50 years
Protein	34% 19g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	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	30.6% 0.37mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	43.3% 0.56mg	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	26.6% 106μg	140% 558μg	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% 0mg	7.1% 6.38mg	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	38.7% 5.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.8% 78mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	173% 1.56mg	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	18% 1.43mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	61.6% 1.4mg	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	40% 281mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	71% 1065mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.6% 59.2g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Boiled Peanuts with Salt have 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled Peanuts with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Peanuts with Salt have 1.4 times more Selenium, 68.3 times more Sodium and 3.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Calcium, 2.2 times more Copper, 9.3 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 8.3 times more Potassium and 1.4 times more Zinc than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Raw California Red Kidney Beans have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Peanuts with Salt have 88 times more Fat, 84.9 times more Saturated Fat and 128.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 84 times more Omega 3, 2.8 times more Carbohydrate, 2.8 times more Fiber and 1.8 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Raw California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Boiled Peanuts with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.