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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	11.6% 337kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	27% 8.66g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	11.7% 15.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	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	50.7% 0.61mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	86.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	46.3% 6.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	8.3% 83mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	59.2% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	58% 406mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.039% 1.45g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 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 Red Kidney Beans vs Oil-roasted Peanuts with Dalt:

• 100 grams of Red Kidney Beans have 7.2 times more Vitamin B1, 2.4 times more Vitamin B2, 3.3 times more Vitamin B9, 5.6 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 6.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 33 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Red Kidney Beans have 1.4 times more Calcium, 1.3 times more Copper, 4.4 times more Iron and 1.9 times more Potassium than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 1.3 times more Magnesium, 1.7 times more Manganese and 26.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oil-roasted Peanuts with Dalt contain similar levels of Phosphorus, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 9.4 times more Omega 3, 4 times more Carbohydrate and 1.6 times more Fiber than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 1.8 times more Energy, 49.5 times more Fat, 56.2 times more Saturated Fat, 66.3 times more Omega 6 and 2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oil-roasted Peanuts with Dalt offer comparable quantities of Protein per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6