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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	20.7% 599kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	27% 8.66g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.3g	45% 58.3g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	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	0.11% 0.08g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 4.03g	NA	g per day for Men 19-50 years
Fiber	24.7% 9.4g	65.5% 25g	38g per day for Men 19-50 years
Protein	50% 28g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	Royal 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	7.1% 0.085mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.4% 14mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	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	30% 120μg	98% 393μg	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	0.89% 0.8mg	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	46.3% 6.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Peanuts with Dalt	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	59.2% 0.53mg	111% 1mg	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	19% 1.52mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	80.2% 1.85mg	48.2% 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	56.7% 397mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.039% 1.45g	0.32% 12g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Oil-roasted Peanuts with Dalt have 6.6 times more Vitamin B3 and 1.5 times more Vitamin B5 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 4.6 times more Vitamin B1, 2.7 times more Vitamin B2, 3.3 times more Vitamin B9 and 5.6 times more Vitamin C than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C
• Both Oil-roasted Peanuts with Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Oil-roasted Peanuts with Dalt have 1.3 times more Magnesium, 1.7 times more Manganese, 24.6 times more Sodium and 1.2 times more Zinc than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 2.1 times more Calcium, 1.9 times more Copper, 5.7 times more Iron and 1.9 times more Potassium than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Royal Red Kidney Beans contain similar levels of Phosphorus and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil-roasted Peanuts with Dalt have 1.8 times more Energy, 116.7 times more Fat, 133.2 times more Saturated Fat and 155.8 times more Omega 6 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 4 times more Omega 3, 3.8 times more Carbohydrate and 2.6 times more Fiber than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Royal Red Kidney Beans offer comparable quantities of Protein per 100 grams.
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6