Comparing Nutrients in 14 ounces Black Walnuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Black Walnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	84.7% 2457kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	243% 235g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	664% 10.6g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	788% 134g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	69.6% 90g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	1.75% 1.27g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	71% 27g	67% 25.4g	38g per day for Men 19-50 years
Protein	171% 95g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	36.6% 0.48mg	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	30.8% 123μg	129% 516μg	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	7.5% 6.75mg	5.3% 4.76mg	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	55% 8.26mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	24.2% 242mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	95% 0.86mg	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	155% 12.4mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	672% 15.5mg	74.2% 1.7mg	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	291% 2036mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	61% 2076mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.49% 18g	7.2% 266g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 2.2 times more Vitamin B2, 7.5 times more Vitamin B5, 4.9 times more Vitamin B6, 1.4 times more Vitamin C and 69.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Vitamin B1, 4.2 times more Vitamin B9 and 3.1 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Dried Black Walnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Black Walnuts have 1.7 times more Calcium, 6.3 times more Copper, 1.4 times more Iron, 4.8 times more Magnesium, 9.1 times more Manganese, 3.7 times more Phosphorus, 1.3 times more Potassium, 15.5 times more Selenium and 3.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 14.7 times more Water than Dried Black Walnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Black Walnuts have 4.9 times more Energy, 118.7 times more Fat, 47.7 times more Saturated Fat, 15.7 times more Omega 3, 312.6 times more Omega 6, 3.4 times more Sugars and 2.8 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Carbohydrate than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Dried Black Walnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.