Comparing Nutrients in 14 ounces Walnuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Walnuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	89.5% 2596kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2252% 36g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	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	42% 54.4g	187% 243g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	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	159% 60.3g	38g per day for Men 19-50 years
Protein	108% 60.4g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	121% 1.58mg	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	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	5.73% 5.16mg	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	18.5% 2.78mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	39% 389mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	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	144% 11.5mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.44% 16g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.4 times more Vitamin B6 and 3.3 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B9, 3.5 times more Vitamin C and 2.1 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Raw 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 Red Kidney Beans:

• English Walnuts have 2.3 times more Copper, 3.1 times more Manganese and 1.5 times more Selenium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.3 times more Iron and 3.1 times more Potassium than English Walnuts.
• Both English Walnuts and Raw Red Kidney Beans have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 1.9 times more Energy, 61.5 times more Fat, 39.8 times more Saturated Fat, 25.4 times more Omega 3, 167.1 times more Omega 6 and 1.2 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 4.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than English Walnuts.
• Both English Walnuts as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.