Comparing Nutrients in 100 grams Oil-roasted Spanish Peanuts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts	18%	71%	11%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oil-roasted Spanish Peanuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 579kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.56g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.5g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.4% 8.9g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	50% 28g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts	Boiled California 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	26.4% 0.32mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	8% 0.1mg	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	31.5% 126μg	18.5% 74μg	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	1.33% 1.2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	73.4% 0.66mg	32% 0.29mg	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	28.5% 2.28mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	14% 0.32mg	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	55.3% 387mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.048% 1.78g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Spanish Peanuts VS Boiled California Red Kidney Beans per 100 g

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

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

• 100 grams of Oil-roasted Spanish Peanuts have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 27.7 times more Vitamin B3, 6.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Oil-roasted Spanish Peanuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Oil-roasted Spanish Peanuts have 1.5 times more Calcium, 2.3 times more Copper, 3.5 times more Magnesium, 7.4 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, 6.3 times more Selenium and 2.3 times more Zinc than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 1.3 times more Iron than Oil-roasted Spanish Peanuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil-roasted Spanish Peanuts have 4.7 times more Energy, 544.9 times more Fat, 539.6 times more Saturated Fat, 849.8 times more Omega 6 and 3.1 times more Protein than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 3.2 times more Omega 3 and 1.3 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Boiled California Red Kidney Beans offer comparable quantities of Fiber per 100 grams.
• 100 grams of Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6