Comparing Nutrients in 100 grams Red Kidney Beans VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Peanuts	17%	73%	10%

Macro Nutrients

	Red Kidney Beans	Peanuts	Recommended Dietary Allowance
Energy	11.6% 337kcal	19.6% 567kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	50.8% 49.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	19.6% 6.28g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	92% 15.6g	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	12.4% 16g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	6.5% 4.7g	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	40% 15g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Peanuts	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	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	75.4% 12mg	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	1.4% 0.21mg	55.5% 8.33mg	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	Peanuts	Recommended Dietary Allowance
Calcium	8.3% 83mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	127% 1.14mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	84% 1.93mg	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	53.7% 376mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	20.7% 705mg	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	0.8% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.18% 6.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Peanuts per 100 g

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

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

• 100 grams of Red Kidney Beans have 1.6 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Peanuts.
• While 100 g of Raw Peanuts contain 5.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 39.7 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Peanuts provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Peanuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Red Kidney Beans have 1.5 times more Iron and 1.9 times more Potassium than Peanuts.
• While 100 g of Raw Peanuts contain 1.6 times more Copper, 1.7 times more Manganese and 2.3 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Peanuts contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 119.3 times more Omega 3, 3.8 times more Carbohydrate and 1.8 times more Fiber than Peanuts.
• While 100 g of Raw Peanuts contain 1.7 times more Energy, 46.5 times more Fat, 40.8 times more Saturated Fat, 68.2 times more Omega 6 and 2.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Peanuts offer comparable quantities of Protein per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Peanuts provide inadequate amounts of Omega 3