Comparing Nutrients in 7 ounces Valencia Peanuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Valencia Peanuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	39% 1131kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.5g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	45.4% 17.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	89% 49.8g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	California 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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.5mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	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	122% 488μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Peanuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	243% 2.2mg	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	52% 4.15mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	86.3% 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	95% 667mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS California Red Kidney Beans per 7 oz

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

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

• 7 ounces of Valencia Peanuts have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 6.3 times more Vitamin B3 and 2.3 times more Vitamin B5 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.6 times more Vitamin B9 and more Vitamin C than Raw Valencia Peanuts.
• Both Valencia Peanuts and California Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Valencia Peanuts have insufficient amounts of Vitamin C
• Both Raw Valencia Peanuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Valencia Peanuts have 2 times more Manganese, 2.3 times more Selenium and 1.3 times more Zinc than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.1 times more Calcium, 4.5 times more Iron and 4.5 times more Potassium than Raw Valencia Peanuts.
• Both Valencia Peanuts and California Red Kidney Beans contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Peanuts have 1.7 times more Energy, 190.3 times more Fat, 203.6 times more Saturated Fat and 305.4 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 8.4 times more Omega 3, 2.9 times more Carbohydrate and 2.9 times more Fiber than Raw Valencia Peanuts.
• Both Valencia Peanuts and California Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Valencia Peanuts provide inadequate amounts of Omega 3
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6