Comparing Nutrients in 100 calories Glazed Walnuts VS California Red Kidney Beans

Weight per 100 calories

• Glazed Walnuts: 20g
• California Red Kidney Beans: 30.3g

Glazed Walnuts have 1.5 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Which food has more nutrients per 100 calories - Glazed Walnuts or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Glazed Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	NA	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.32% 9.5g	14% 18g	130g per day for Men 19-50 years
Sugars	8.87% 6.43g	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	1.9% 0.72g	20% 7.55g	38g per day for Men 19-50 years
Protein	2.96% 1.66g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.25% 0.12mg	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	NA	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Glazed Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.42% 14mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	NA	37% 0.33mg	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	3.23% 0.26mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	NA	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	NA	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	1.36% 46.4mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	NA	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.2mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	NA	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.034% 1.26g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Glazed Walnuts vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 100 calories for Glazed Walnuts vs California Red Kidney Beans:

• Glazed Walnuts have 26.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.2 times more Calcium, 11 times more Iron and 9.7 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 100 calories:

• Glazed Walnuts have 94.3 times more Fat and 65.5 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Carbohydrate, 10.5 times more Fiber and 4.5 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Raw California Red Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Glazed Walnuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.