Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Boiled Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	4.38% 127kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	27% 8.66g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	11.7% 15.3g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	5.77% 4.18g	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	0.11% 0.08g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 4.03g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	86.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	35.5% 0.46mg	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	32.5% 130μg	30% 120μg	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	1.33% 1.2mg	0.89% 0.8mg	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	0.2% 0.03mg	46.3% 6.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	2.8% 28mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	59.2% 0.53mg	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	36.8% 2.94mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	80.2% 1.85mg	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	20.3% 142mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.039% 1.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Oil-roasted Peanuts with Dalt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Oil-roasted Peanuts with Dalt:

• 100 grams of Boiled Red Kidney Beans have 1.9 times more Vitamin B1 and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 1.5 times more Vitamin B2, 23.9 times more Vitamin B3, 5.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 231.3 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Oil-roasted Peanuts with Dalt:

• 100 grams of Boiled Red Kidney Beans have 1.9 times more Iron than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 2.2 times more Calcium, 2.2 times more Copper, 3.9 times more Magnesium, 3.9 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Potassium, 2.8 times more Selenium, 160 times more Sodium and 3.1 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 4.4 times more Omega 3 and 1.5 times more Carbohydrate than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 4.7 times more Energy, 105 times more Fat, 120.2 times more Saturated Fat, 141.3 times more Omega 6, 13.1 times more Sugars, 1.3 times more Fiber and 3.2 times more Protein than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6