Comparing Nutrients in 100 grams Valencia Peanuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Valencia Peanuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.7% 570kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	23% 7.33g	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	97% 16.5g	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	16% 21g	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% 8.7g	65.5% 25g	38g per day for Men 19-50 years
Protein	45% 25g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Valencia 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	53.3% 0.64mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	61.5% 246μg	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

	Valencia Peanuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.2% 62mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	26% 2.1mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	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	48% 336mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.34mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.12% 4.26g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Valencia 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 Valencia Peanuts vs California Red Kidney Beans:

• 100 grams of Valencia Peanuts have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 6.3 times more Vitamin B3 and 2.3 times more Vitamin B5 than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 1.6 times more Vitamin B9 and more Vitamin C than Raw Valencia Peanuts.
• Both Valencia Peanuts and California Red Kidney Beans provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Valencia Peanuts have insufficient amounts of Vitamin C
• Both Raw Valencia 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 Valencia Peanuts vs California Red Kidney Beans:

• 100 grams of Valencia Peanuts have 2 times more Manganese, 2.3 times more Selenium and 1.3 times more Zinc than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 3.1 times more Calcium, 4.5 times more Iron and 4.5 times more Potassium than Raw Valencia Peanuts.
• Both Valencia Peanuts and California Red Kidney Beans contain similar levels of Copper, Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Valencia Peanuts have 1.7 times more Energy, 190.3 times more Fat, 203.6 times more Saturated Fat and 305.4 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, 2.9 times more Carbohydrate and 2.9 times more Fiber than Raw Valencia Peanuts.
• Both Valencia Peanuts and California Red Kidney Beans offer comparable quantities of Protein per 100 grams.
• 100 grams of Valencia Peanuts provide inadequate amounts of Omega 3
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6