Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Boiled Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	88% 2552kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	248% 241g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2107% 33.7g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	833% 142g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	54.5% 71g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	19.5% 14g	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	67% 25.4g	74% 28g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	161% 2.1mg	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	129% 516μg	90% 361μg	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	5.3% 4.76mg	6.17% 5.56mg	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	0.79% 0.12mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	656% 5.9mg	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	110% 8.8mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	NA	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	78.2% 548mg	187% 1306mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	53.6% 1822mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	170% 2552mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	108% 12mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.47% 17.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Dry Roasted Walnuts with Salt:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B9 and 2.5 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 3.3 times more Vitamin B1, 5.1 times more Vitamin B2, 3.8 times more Vitamin B3, 4.4 times more Vitamin B6 and 30 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Vitamin C per 14 oz.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Dry Roasted Walnuts with Salt:

• Boiled All Types Kidney Beans have 15.2 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 2 times more Calcium, 6.9 times more Copper, 3.6 times more Magnesium, 2.4 times more Phosphorus, 4.5 times more Selenium, 643 times more Sodium and 3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.3 times more Carbohydrate than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 5.1 times more Energy, 121.4 times more Fat, 73.4 times more Saturated Fat, 50 times more Omega 3, 330.4 times more Omega 6, 11.2 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Fiber per 14 oz.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.