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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	88% 2552kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	248% 241g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2107% 33.7g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	833% 142g	5.32% 0.9g	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	187% 243g	130g per day for Men 19-50 years
Sugars	19.5% 14g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	101% 56.7g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	52.3% 8.37mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 282mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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% 1611mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	159% 5394mg	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	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	101% 11mg	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

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry Roasted Walnuts with Salt versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Dry Roasted Walnuts with Salt have 1.4 times more Vitamin B2, 1.3 times more Vitamin B6 and 4.3 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.3 times more Vitamin B9, 3.2 times more Vitamin C and 1.7 times more Vitamin K than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Walnuts with Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Dry Roasted Walnuts with Salt have 2.1 times more Copper, 1.6 times more Selenium and 53.6 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.6 times more Iron and 3 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Red Kidney Beans contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Roasted Walnuts with Salt have 1.9 times more Energy, 57.3 times more Fat, 34.8 times more Saturated Fat, 23.7 times more Omega 3, 156.5 times more Omega 6 and 1.7 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.4 times more Carbohydrate, 2.1 times more Fiber and 1.6 times more Protein than Dry Roasted Walnuts with Salt.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6