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

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dry-roasted Peanuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	28.7% 832kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	67% 87g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	4.1% 2.98g	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	% 6.95g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	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	18% 0.22mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	34.4% 137μg	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	46.6% 7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.069% 2.57g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dry-roasted Peanuts have 6.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 23.5 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4 times more Vitamin B1, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dry-roasted Peanuts, no salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dry-roasted Peanuts have 1.3 times more Magnesium, 1.6 times more Manganese and 2.9 times more Selenium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.4 times more Calcium, 1.6 times more Copper, 4.2 times more Iron and 2.1 times more Potassium than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Red Kidney Beans contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry-roasted Peanuts have 1.7 times more Energy, 46.8 times more Fat, 50.1 times more Saturated Fat, 42.6 times more Omega 6 and 2.3 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 13.8 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6