Comparing Nutrients in 100 grams Boiled Peanuts with Salt VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Peanuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 318kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	9.55% 3.06g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	47% 61.3g	130g per day for Men 19-50 years
Sugars	3.4% 2.47g	2.9% 2.1g	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	23% 8.8g	40% 15g	38g per day for Men 19-50 years
Protein	24% 13.5g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	30.5% 0.4mg	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	18.8% 75μg	99% 394μg	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	5% 4.5mg	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	27.3% 4.1mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.5% 55mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	12.6% 1mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	48.3% 1.1mg	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	28.3% 198mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	50% 751mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	1.13% 41.8g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Boiled Peanuts with Salt have 2.5 times more Vitamin B3 and 19.5 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Raw Red Kidney Beans have similar amounts of Vitamin B5 per 100 g.
• Both Boiled Peanuts with Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Boiled Peanuts with Salt have 1.4 times more Selenium, 62.6 times more Sodium and 3.6 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.5 times more Calcium, 1.4 times more Copper, 6.6 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 7.6 times more Potassium and 1.5 times more Zinc than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Raw Red Kidney Beans have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Peanuts with Salt have 20.8 times more Fat, 19.8 times more Saturated Fat and 30.5 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 358 times more Omega 3, 2.9 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Raw Red Kidney Beans have similar amounts of Energy and Sugars per 100 g.
• Both Boiled Peanuts with Salt as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.