Comparing Nutrients in 7 ounces Peanuts VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Peanuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	38.8% 1125kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	35% 45.2g	130g per day for Men 19-50 years
Sugars	13% 9.37g	0.88% 0.64g	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	44.4% 17g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	91% 51g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Boiled 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	106% 1.27mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	18.3% 0.24mg	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	119% 476μg	64.5% 258μg	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	2.65% 2.4mg	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	110% 16.5mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	53.4% 0.48mg	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	114% 9.1mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	41% 0.95mg	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	107% 746mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	41% 1399mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Peanuts have 4 times more Vitamin B1, 2.3 times more Vitamin B2, 20.9 times more Vitamin B3, 8 times more Vitamin B5, 2.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 277.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain more Vitamin K than Raw Peanuts.
• 7 ounces of Peanuts have insufficient amounts of Vitamin K
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Peanuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Peanuts have 3.3 times more Calcium, 4.7 times more Copper, 1.6 times more Iron, 3.7 times more Magnesium, 4.1 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Potassium, 6 times more Selenium and 3.1 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peanuts have 4.5 times more Energy, 98.5 times more Fat, 87.2 times more Saturated Fat, 145.4 times more Omega 6, 14.8 times more Sugars and 3 times more Protein than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 56 times more Omega 3 and 1.4 times more Carbohydrate than Raw Peanuts.
• Both Peanuts and Boiled Red Kidney Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Peanuts provide inadequate amounts of Omega 3
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6