Comparing Nutrients in 7 ounces California Red Kidney Beans VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	California Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	22.6% 655kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	32.5% 42g	130g per day for Men 19-50 years
Sugars	NA	13.4% 9.72g	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% 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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.72g	g per day for Men 19-50 years
Fiber	130% 49.4g	44% 16.7g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	71% 0.92mg	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	195% 782μg	48% 192μg	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	9.92% 8.93mg	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	NA	65.2% 9.8mg	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

	California Red Kidney Beans	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	38.7% 387mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	232% 18.6mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	154% 3.54mg	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	115% 804mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	54.2% 814mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Roasted Peanuts with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Roasted Peanuts with Salt:

• 7 ounces of California Red Kidney Beans have 3.5 times more Vitamin B1, 4.1 times more Vitamin B9 and more Vitamin C than Roasted Peanuts with Salt.
• While 7 oz of Dry-roasted Peanuts with Salt contain 7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Peanuts with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Roasted Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Roasted Peanuts with Salt:

• 7 ounces of California Red Kidney Beans have 3.4 times more Calcium, 2.6 times more Copper, 5.9 times more Iron and 2.4 times more Potassium than Roasted Peanuts with Salt.
• While 7 oz of Dry-roasted Peanuts with Salt contain 1.8 times more Manganese, 2.9 times more Selenium and 37.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Peanuts with Salt contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 3.2 times more Omega 3, 2.8 times more Carbohydrate and 3 times more Fiber than Roasted Peanuts with Salt.
• While 7 oz of Dry-roasted Peanuts with Salt contain 1.8 times more Energy, 198.6 times more Fat, 214.5 times more Saturated Fat and 179.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Peanuts with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Roasted Peanuts with Salt provide inadequate amounts of Omega 3