Comparing Nutrients in 7 ounces Peanuts VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Peanuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	38.8% 1125kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	1.13% 0.19g	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	89% 116g	130g per day for Men 19-50 years
Sugars	13% 9.37g	NA	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	130% 49.4g	38g per day for Men 19-50 years
Protein	91% 51g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Royal 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	60.4% 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	119% 476μg	195% 780μg	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	110% 16.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	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	107% 746mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	41% 1399mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Peanuts have 1.6 times more Vitamin B1, 5.7 times more Vitamin B3 and 2.3 times more Vitamin B5 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.8 times more Vitamin B2, 1.6 times more Vitamin B9 and more Vitamin C than Raw Peanuts.
• Both Peanuts and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Peanuts have insufficient amounts of Vitamin C
• Both Raw Peanuts as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Peanuts have 1.2 times more Magnesium, 1.7 times more Manganese, 2.3 times more Selenium and 1.2 times more Zinc than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.4 times more Calcium, 1.9 times more Iron and 1.9 times more Potassium than Raw Peanuts.
• Both Peanuts and Royal Red Kidney Beans contain similar levels of Copper and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peanuts have 1.7 times more Energy, 109.4 times more Fat, 96.6 times more Saturated Fat and 160.4 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 50.7 times more Omega 3, 3.6 times more Carbohydrate and 2.9 times more Fiber than Raw Peanuts.
• Both Peanuts and Royal Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Peanuts provide inadequate amounts of Omega 3
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6