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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry Roasted Walnuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	88% 2552kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	248% 241g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2107% 33.7g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	833% 142g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	183% 237g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	74% 28g	260% 99g	38g per day for Men 19-50 years
Protein	101% 56.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	121% 1.58mg	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	90% 361μg	391% 1564μg	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	6.17% 5.56mg	20% 18mg	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	24% 3.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 282mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	485% 4.37mg	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	128% 10.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	173% 3.97mg	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	187% 1306mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	170% 2552mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Walnuts with Salt have 1.4 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Vitamin B9 and 3.2 times more Vitamin C than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Dry Roasted Walnuts with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Walnuts with Salt have 1.4 times more Copper, 1.6 times more Selenium and 58.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Calcium, 3.6 times more Iron and 3.2 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Walnuts with Salt have 1.9 times more Energy, 242.8 times more Fat, 148.8 times more Saturated Fat, 101.1 times more Omega 3 and 660.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.3 times more Carbohydrate, 3.5 times more Fiber and 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.