Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Boiled Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	17.4% 504kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	NA	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	145% 189g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	176% 128g	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	37.6% 14.3g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	14% 139mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	NA	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	NA	11mg per day for Men 19-50 years
Water	7.2% 266g	0.67% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Glazed Walnuts:

• Boiled All Types Kidney Beans have more Vitamin C than Glazed Walnuts.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Glazed Walnuts:

• Boiled All Types Kidney Beans have 1.7 times more Iron, 1.7 times more Potassium and 10.7 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 2 times more Calcium and 446 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.8 times more Fiber than Glazed Walnuts.
• While Glazed Walnuts contain 3.9 times more Energy, 71.4 times more Fat, 48.9 times more Saturated Fat, 2.1 times more Carbohydrate and 100.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Glazed Walnuts have similar amounts of Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.