Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Canned Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	137% 179g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	49.2% 35.7g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	187% 71g	38g per day for Men 19-50 years
Protein	93% 52.2g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	405% 5.26mg	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% 360μg	228% 910μg	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	13.3% 12mg	15.6% 14mg	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	1.33% 0.2mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1652% 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	146% 11.7mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	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	129% 900mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	271% 30mg	11mg per day for Men 19-50 years
Water	21% 780g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Dry Roasted Walnuts with Salt:

• Canned All Types Kidney Beans have 1.2 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 4.5 times more Vitamin B1, 5.8 times more Vitamin B2, 5.4 times more Vitamin B3, 7.1 times more Vitamin B6, 2.5 times more Vitamin B9 and 45 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Vitamin C per 1 kg.
• Both Canned All Types Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Dry Roasted Walnuts with Salt:

• Canned All Types Kidney Beans have 17.8 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 2.1 times more Calcium, 11 times more Copper, 2.2 times more Iron, 5.6 times more Magnesium, 3.7 times more Phosphorus, 1.9 times more Potassium, 5.6 times more Selenium, 2.2 times more Sodium and 6.5 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Walnuts with Salt contain 7.7 times more Energy, 101.2 times more Fat, 38 times more Saturated Fat, 103.6 times more Omega 3, 336.7 times more Omega 6, 1.9 times more Sugars, 1.7 times more Fiber and 2.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Canned All Types Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.