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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Red Kidney Beans	Recommended Dietary Allowance
Energy	41% 1189kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	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	23.3% 30.3g	94% 122g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	79.4% 30g	38g per day for Men 19-50 years
Protein	99% 55.6g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	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	14% 0.17mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	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	59.5% 238μg	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	1.76% 1.6mg	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	92% 13.8mg	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

	Oil-roasted Peanuts with Dalt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 121mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	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	37.7% 3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	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	113% 788mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	42.3% 635mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oil-roasted Peanuts with Dalt have 6.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 33 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 7.2 times more Vitamin B1, 2.4 times more Vitamin B2, 3.3 times more Vitamin B9, 5.6 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Oil-roasted 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 Oil-roasted Peanuts with Dalt vs Red Kidney Beans:

• 7 ounces of Oil-roasted Peanuts with Dalt have 1.3 times more Magnesium, 1.7 times more Manganese and 26.7 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.4 times more Calcium, 1.3 times more Copper, 4.4 times more Iron and 1.9 times more Potassium than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Red Kidney Beans contain similar levels of Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil-roasted Peanuts with Dalt have 1.8 times more Energy, 49.5 times more Fat, 56.2 times more Saturated Fat, 66.3 times more Omega 6, 2 times more Sugars and 1.2 times more Protein than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 9.4 times more Omega 3, 4 times more Carbohydrate and 1.6 times more Fiber than Oil-roasted Peanuts with Salt.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6