Comparing Nutrients in 100 grams Oil-roasted Valencia Peanuts with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oil-roasted Valencia Peanuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.3% 589kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.2g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	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	104% 17.8g	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	12.5% 16.3g	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	48.3% 27g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia Peanuts with Salt	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	7.5% 0.09mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.6% 14.3mg	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	18.7% 0.24mg	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 Valencia Peanuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.4% 54mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	20.6% 1.65mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	45.6% 319mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	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	51.5% 772mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.057% 2.12g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil-roasted Valencia Peanuts with Salt vs California Red Kidney Beans:

• Oil-roasted Valencia Peanuts with Salt have 7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil-roasted Valencia Peanuts with Salt vs California Red Kidney Beans:

• Oil-roasted Valencia Peanuts with Salt have 1.7 times more Manganese, 2.3 times more Selenium, 70.2 times more Sodium and 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Calcium, 1.3 times more Copper, 5.7 times more Iron, 1.3 times more Phosphorus and 2.4 times more Potassium than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt and Raw California Red Kidney Beans have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil-roasted Valencia Peanuts with Salt have 1.8 times more Energy, 205 times more Fat, 219.3 times more Saturated Fat and 328.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.4 times more Omega 3, 3.7 times more Carbohydrate and 2.8 times more Fiber than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt and Raw California Red Kidney Beans have similar amounts of Protein per 100 g.
• Both Oil-roasted Valencia Peanuts with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.