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

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Peanuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	21.8% 631kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42g	94% 122g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	5.75% 4.17g	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	46% 17.5g	79.4% 30g	38g per day for Men 19-50 years
Protein	48% 26.8g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	60.6% 0.79mg	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	37.2% 149μg	195% 782μg	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	0% 0mg	9.92% 8.93mg	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	54.2% 8.14mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	25% 2mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	96% 2.2mg	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	56% 393mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	99% 1490mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	2.24% 83g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Peanuts with Salt have 2.5 times more Vitamin B3 and 19.5 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Peanuts with Salt have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Peanuts with Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Peanuts with Salt have 1.4 times more Selenium and 62.6 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.5 times more Calcium, 1.4 times more Copper, 6.6 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 7.6 times more Potassium and 1.5 times more Zinc than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Peanuts with Salt have 20.8 times more Fat, 19.8 times more Saturated Fat and 30.5 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 358 times more Omega 3, 2.9 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Red Kidney Beans offer comparable quantities of Energy and Sugars per seven ounces.
• 7 ounces of Boiled Peanuts with Salt provide inadequate amounts of Omega 3
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6