Comparing Nutrients in 7 ounces Oil-roasted Virginia Peanuts with Salt VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Canned Refried Beans	Recommended Dietary Allowance
Energy	39.6% 1147kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.4g	20.7% 27g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	46.5% 17.7g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	92% 51.3g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts with Salt	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.6% 0.55mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	15.7% 0.2mg	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	62% 248μg	5.46% 22μg	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	13.2% 12mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts with Salt	Canned Refried Beans	Recommended Dietary Allowance
Calcium	17% 171mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	28.4% 0.26mg	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	41.4% 3.3mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	25% 0.57mg	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	143% 1004mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	57.3% 859mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts with Salt VS Canned Refried Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil-roasted Virginia Peanuts with Salt versus 7 oz of Canned Refried Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil-roasted Virginia Peanuts with Salt vs Canned Refried Beans:

• 7 ounces of Oil-roasted Virginia Peanuts with Salt have 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 40.1 times more Vitamin B3, 7.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 11.4 times more Vitamin B9 than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain more Vitamin C than Oil-roasted Virginia Peanuts with Salt.
• 7 ounces of Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin C
• Both Oil-roasted Virginia Peanuts with Salt as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil-roasted Virginia Peanuts with Salt vs Canned Refried Beans:

• 7 ounces of Oil-roasted Virginia Peanuts with Salt have 3 times more Calcium, 9.9 times more Copper, 5.4 times more Magnesium, 6.9 times more Manganese, 5.5 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium and 11.4 times more Zinc than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 35.8 times more Water than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Canned Refried Beans contain similar levels of Iron and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil-roasted Virginia Peanuts with Salt have 6.4 times more Energy, 24.2 times more Fat, 10.1 times more Saturated Fat, 40.6 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Fiber and 5.2 times more Protein than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 8.9 times more Omega 3 than Oil-roasted Virginia Peanuts with Salt.
• 7 ounces of Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3