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

Macros Ratio

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

Macro Nutrients

	Oil-roasted Spanish Peanuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 579kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.56g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	0.32% 0.054g	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	46% 59.8g	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	65.5% 25g	38g per day for Men 19-50 years
Protein	50% 28g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	31.5% 126μg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	73.4% 0.66mg	122% 1.1mg	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	28.5% 2.28mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	43.5% 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	55.3% 387mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.048% 1.78g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Spanish Peanuts VS 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 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 California Red Kidney Beans:

• 100 grams of Oil-roasted Spanish Peanuts have 7.2 times more Vitamin B3 and 1.8 times more Vitamin B5 than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Oil-roasted Spanish Peanuts.
• 100 grams of Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin C
• Both Oil-roasted Spanish Peanuts as well as Raw California 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 Spanish Peanuts vs California Red Kidney Beans:

• 100 grams of Oil-roasted Spanish Peanuts have 2.4 times more Manganese and 2.3 times more Selenium than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 2 times more Calcium, 1.7 times more Copper, 4.1 times more Iron, 1.9 times more Potassium and 1.3 times more Zinc than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil-roasted Spanish Peanuts have 1.8 times more Energy, 196.2 times more Fat, 209.9 times more Saturated Fat and 314.7 times more Omega 6 than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 8.4 times more Omega 3, 3.4 times more Carbohydrate and 2.8 times more Fiber than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and California Red Kidney Beans offer comparable quantities of Protein per 100 grams.
• 100 grams of Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6