Comparing Nutrients in 7 ounces Red Kidney Beans VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Peanuts	17%	73%	10%

Macro Nutrients

	Red Kidney Beans	Peanuts	Recommended Dietary Allowance
Energy	23% 669kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	182% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	24.6% 32g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	13% 9.37g	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	79.4% 30g	44.4% 17g	38g per day for Men 19-50 years
Protein	80% 44.7g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	53% 0.69mg	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	119% 476μg	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	2.78% 0.42mg	110% 16.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Peanuts	Recommended Dietary Allowance
Calcium	16.5% 165mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	167% 3.84mg	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% 806mg	107% 746mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	41% 1399mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Peanuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Peanuts:

• 7 ounces of Red Kidney Beans have 1.6 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Peanuts.
• While 7 oz of Raw Peanuts contain 5.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 39.7 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Peanuts provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Peanuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Peanuts:

• 7 ounces of Red Kidney Beans have 1.5 times more Iron and 1.9 times more Potassium than Peanuts.
• While 7 oz of Raw Peanuts contain 1.6 times more Copper, 1.7 times more Manganese and 2.3 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Peanuts contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 119.3 times more Omega 3, 3.8 times more Carbohydrate and 1.8 times more Fiber than Peanuts.
• While 7 oz of Raw Peanuts contain 1.7 times more Energy, 46.5 times more Fat, 40.8 times more Saturated Fat, 68.2 times more Omega 6 and 2.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Peanuts offer comparable quantities of Protein per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Peanuts provide inadequate amounts of Omega 3