Comparing Nutrients in 7 ounces Canned Kidney Beans VS Oil-roasted Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Canned Kidney Beans	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	5.75% 167kcal	40.3% 1169kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	207% 35.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	25% 32.3g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	96% 53.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	37% 0.48mg	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	18% 71.4μg	62.5% 250μg	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	2.65% 2.4mg	0% 0mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	185% 1.66mg	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	29% 2.32mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	148% 3.4mg	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	25.5% 179mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	35.7% 1214mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	55.6% 6.1mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.11% 4.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Oil-roasted Valencia Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Oil-roasted Valencia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Oil-roasted Valencia Peanuts:

• 7 ounces of Canned Kidney Beans have 1.3 times more Vitamin B1 than Oil-roasted Valencia Peanuts.
• While 7 oz of Oil-roasted Valencia Peanuts contain 3 times more Vitamin B2, 34.9 times more Vitamin B3, 10.1 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Oil-roasted Valencia Peanuts:

• 7 ounces of Canned Kidney Beans have 49.3 times more Sodium and 36.8 times more Water than Oil-roasted Valencia Peanuts.
• While 7 oz of Oil-roasted Valencia Peanuts contain 1.6 times more Calcium, 6.2 times more Copper, 1.4 times more Iron, 5.9 times more Magnesium, 10.2 times more Manganese, 3.5 times more Phosphorus, 2.6 times more Potassium, 8.3 times more Selenium and 6.7 times more Zinc than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 8.2 times more Omega 3 than Oil-roasted Valencia Peanuts.
• While 7 oz of Oil-roasted Valencia Peanuts contain 7 times more Energy, 85.4 times more Fat, 56 times more Saturated Fat, 167.5 times more Omega 6, 2.1 times more Fiber and 5.2 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Oil-roasted Valencia Peanuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3