Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	5.54% 161kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 8g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	49% 18.7g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	113% 788mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.078% 2.88g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Oil-roasted Peanuts with Dalt:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Vitamin B1 and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 1.3 times more Vitamin B2, 28 times more Vitamin B3, 9.2 times more Vitamin B5, 5.8 times more Vitamin B6, 5.2 times more Vitamin B9 and 347 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 7 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Oil-roasted Peanuts with Dalt:

• 7 ounces of Canned Red Kidney Beans with Liquids have 53.8 times more Water than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 2.1 times more Calcium, 3.6 times more Copper, 5.9 times more Magnesium, 6.3 times more Manganese, 3.7 times more Phosphorus, 2.8 times more Potassium, 3 times more Selenium and 5.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oil-roasted Peanuts with Dalt contain similar levels of Iron and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Omega 3 than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 7.4 times more Energy, 145.8 times more Fat, 69.2 times more Saturated Fat, 182.1 times more Omega 6, 2.3 times more Sugars, 2.2 times more Fiber and 5.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oil-roasted Peanuts with Dalt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6