Comparing Nutrients in 5 ounces Dry-roasted Peanuts VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Dry-roasted Peanuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	28.7% 832kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	16% 21g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 6.95g	% 2.62g	g per day for Men 19-50 years
Fiber	31.3% 12g	16% 6.1g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	8.72% 0.11mg	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	34.4% 137μg	8.15% 32.6μg	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	1.26% 1.13mg	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	46.6% 7mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	23% 0.21mg	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	28% 2.24mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	18% 0.41mg	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	73.5% 515mg	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.069% 2.57g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Canned Red Kidney Beans with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry-roasted Peanuts versus 5 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry-roasted Peanuts vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Dry-roasted Peanuts have 1.4 times more Vitamin B1, 2.9 times more Vitamin B2, 29.1 times more Vitamin B3, 7.8 times more Vitamin B5, 5.8 times more Vitamin B6, 4.2 times more Vitamin B9 and 246.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain more Vitamin K than Dry-roasted Peanuts, no salt.
• 5 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin K
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Dry-roasted Peanuts, no salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry-roasted Peanuts vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Dry-roasted Peanuts have 2 times more Calcium, 2.9 times more Copper, 1.3 times more Iron, 5.9 times more Magnesium, 6.1 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium, 8.5 times more Selenium and 4.5 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 42.7 times more Sodium and 43.1 times more Water than Dry-roasted Peanuts, no salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry-roasted Peanuts have 7.2 times more Energy, 137.9 times more Fat, 61.8 times more Saturated Fat, 117 times more Omega 6, 1.4 times more Carbohydrate, 2.6 times more Sugars, 2 times more Fiber and 4.7 times more Protein than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 2 times more Omega 3 than Dry-roasted Peanuts, no salt.
• 5 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6