Comparing Nutrients in 14 ounces Walnuts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	89.5% 2596kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2252% 36g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	68.4% 89g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 9.64g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	97% 37g	38g per day for Men 19-50 years
Protein	108% 60.4g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Boiled 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	113% 1.35mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	229% 68.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	73.4% 294μg	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	5.73% 5.16mg	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	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	39% 389mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	127% 1.15mg	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	144% 11.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	55% 1.26mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1373mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.44% 16g	7.18% 266g	3700g per day for Men 19-50 years

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

• English Walnuts have 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 5.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both English Walnuts and Boiled California Red Kidney Beans have similar amounts of Vitamin C per 14 oz.
• Both English Walnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• English Walnuts have 1.5 times more Calcium, 5.5 times more Copper, 3.3 times more Magnesium, 10.7 times more Manganese, 2.5 times more Phosphorus, 4.1 times more Selenium and 3.6 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 16.4 times more Water than English Walnuts.
• Both English Walnuts and Boiled California Red Kidney Beans have similar amounts of Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 5.3 times more Energy, 724.6 times more Fat, 437.6 times more Saturated Fat, 283.8 times more Omega 3, 1904.7 times more Omega 6 and 1.7 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Carbohydrate and 1.4 times more Fiber than English Walnuts.
• Both English Walnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.