Comparing Nutrients in 5 ounces Virginia Peanuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Virginia Peanuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	27.5% 798kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.12g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	122% 20.8g	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	18% 23.4g	67% 87g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	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	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	31.7% 12g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Virginia 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	77% 0.93mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	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	84.7% 339μg	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	62% 9.3mg	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

	Virginia Peanuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.6% 126mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	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	45% 3.6mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	77% 539mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	28.8% 978mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	57% 6.28mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Virginia Peanuts VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Virginia 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 Virginia Peanuts vs Red Kidney Beans:

• 5 ounces of Virginia Peanuts have 5.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 31.2 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.6 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Virginia Peanuts.
• Both Virginia Peanuts and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Virginia Peanuts have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Virginia Peanuts 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 Virginia Peanuts vs Red Kidney Beans:

• 5 ounces of Virginia Peanuts have 1.6 times more Copper, 1.2 times more Magnesium, 1.5 times more Manganese, 2.2 times more Selenium and 1.6 times more Zinc than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.6 times more Iron and 2 times more Potassium than Raw Virginia Peanuts.
• Both Virginia Peanuts and Red Kidney Beans contain similar levels of Calcium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Virginia Peanuts have 1.7 times more Energy, 46 times more Fat, 41.8 times more Saturated Fat, 64.3 times more Omega 6 and 1.9 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 18.8 times more Omega 3, 3.7 times more Carbohydrate and 1.8 times more Fiber than Raw Virginia Peanuts.
• Both Virginia Peanuts and Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Virginia Peanuts provide inadequate amounts of Omega 3
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6