Comparing Nutrients in 100 grams California Red Kidney Beans VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	California Red Kidney Beans	Spanish Peanuts	Recommended Dietary Allowance
Energy	11.4% 330kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	12% 16g	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	65.5% 25g	25% 9.5g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	26.8% 0.35mg	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	99% 394μg	60% 240μg	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	5% 4.5mg	0% 0mg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Spanish Peanuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	100% 0.9mg	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	117% 9.35mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	115% 2.64mg	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	58% 405mg	55.4% 388mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Spanish Peanuts per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Spanish Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Spanish Peanuts:

• 100 grams of California Red Kidney Beans have 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and more Vitamin C than Spanish Peanuts.
• While 100 g of Raw Spanish Peanuts contain 1.3 times more Vitamin B1, 7.7 times more Vitamin B3 and 2.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Spanish Peanuts provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Spanish Peanuts have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Spanish Peanuts:

• 100 grams of California Red Kidney Beans have 1.8 times more Calcium, 1.2 times more Copper, 2.4 times more Iron, 2 times more Potassium and 1.2 times more Zinc than Spanish Peanuts.
• While 100 g of Raw Spanish Peanuts contain 2.6 times more Manganese and 2.3 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Spanish Peanuts contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 8.4 times more Omega 3, 3.8 times more Carbohydrate and 2.6 times more Fiber than Spanish Peanuts.
• While 100 g of Raw Spanish Peanuts contain 1.7 times more Energy, 198.4 times more Fat, 197.2 times more Saturated Fat and 318.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Spanish Peanuts offer comparable quantities of Protein per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Spanish Peanuts provide inadequate amounts of Omega 3