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Comparing Nutrients in 14 ounces WalnutsVSBoiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Boiled Kidney Beans
27%
3%
70%
14 oz ▼

Macro Nutrients

WalnutsvsBoiled Kidney Beans
89.5%
Energy
17.4%
2596 kcalvs504 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
267%
Fat
2.05%
259 gvs2 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
108%
Protein
61.4%
60.4 gvs34.4 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
42%
Carbohydrate
69.6%
54.4 gvs90 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
14.3%
Sugars
1.75%
10.4 gvs1.27 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
70%
Fiber
67%
26.6 gvs25.4 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
76%
Saturated Fat
0.91%
24.3 gvs0.29 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2252%
Omega 3
42%
36 gvs0.67 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
889%
Omega 6
2.52%
151 gvs0.43 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.44%
Water
7.2%
16 gvs266 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

WalnutsvsBoiled Kidney Beans
0.44%
Vitamin A
0%
3.97 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
113%
Thiamine
53%
1.35 mgvs0.64 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
45.8%
Vitamin B2
17.7%
0.6 mgvs0.23 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
28%
Vitamin B3
14.3%
4.47 mgvs2.3 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
164%
Vitamin B6
36.6%
2.13 mgvs0.48 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
5.73%
Vitamin C
5.3%
5.16 mgvs4.76 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
18.5%
Vitamin E
0.79%
2.78 mgvs0.12 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
8.93%
Vitamin K
27.8%
10.7 μgvs33.3 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
97%
Folate
129%
389 μgvs516 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

WalnutsvsBoiled Kidney Beans
39%
Calcium
14%
389 mgvs139 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
699%
Copper
95%
6.3 mgvs0.86 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
144%
Iron
110%
11.5 mgvs8.8 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
149%
Magnesium
39.7%
627 mgvs167 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
589%
Manganese
74.2%
13.5 mgvs1.7 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
196%
Phosphorus
78.2%
1373 mgvs548 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
51.5%
Potassium
47.3%
1750 mgvs1607 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
35.4%
Selenium
7.94%
19.4 μgvs4.37 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.53%
Sodium
0.26%
7.94 mgvs3.97 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
111%
Zinc
36%
12.3 mgvs3.97 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Walnuts vs Boiled Kidney Beans:
English Walnuts have 2.1 times more Thiamine, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3, 4.5 times more Vitamin B6 and 23.3 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.1 times more Vitamin K and 1.3 times more Folate than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Boiled Kidney Beans:
English Walnuts have 2.8 times more Calcium, 7.3 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 7.9 times more Manganese, 2.5 times more Phosphorus, 4.5 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:
English Walnuts have 5.1 times more Energy, 130.4 times more Fat, 1.8 times more Protein, 8.2 times more Sugars, 83.9 times more Saturated Fat, 53.4 times more Omega 3 and 352.7 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.7 times more Carbohydrate and 16.4 times more Water than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Fiber per 14 oz.




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