Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Boiled California Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	8.5% 246kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	49% 18.7g	38g per day for Men 19-50 years
Protein	32.4% 18g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	70.4% 0.91mg	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	36.7% 147μg	59.5% 238μg	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	1.76% 1.6mg	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	NA	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	13% 131mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	118% 1.06mg	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	74% 5.9mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	159% 3.66mg	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	39% 272mg	113% 788mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oil-roasted Peanuts with Dalt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Oil-roasted Peanuts with Dalt:

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Vitamin B1 than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 1.4 times more Vitamin B2, 25.6 times more Vitamin B3, 5.5 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Oil-roasted Peanuts with Dalt:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Iron than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 1.8 times more Copper, 3.7 times more Magnesium, 5.8 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Potassium, 2.8 times more Selenium, 80 times more Sodium and 3.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oil-roasted Peanuts with Dalt contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Carbohydrate than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 4.8 times more Energy, 583.3 times more Fat, 618.2 times more Saturated Fat, 755.7 times more Omega 6 and 3.1 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oil-roasted Peanuts with Dalt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6