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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Boiled Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	137% 179g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	168% 64g	187% 71g	38g per day for Men 19-50 years
Protein	155% 86.7g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	278% 22mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	271% 30mg	11mg per day for Men 19-50 years
Water	18% 669g	1.2% 44g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B9 and 2.5 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 3.3 times more Vitamin B1, 5.1 times more Vitamin B2, 3.8 times more Vitamin B3, 4.4 times more Vitamin B6 and 30 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Vitamin C per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled All Types Kidney Beans have 15.2 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 2 times more Calcium, 6.9 times more Copper, 3.6 times more Magnesium, 2.4 times more Phosphorus, 4.5 times more Selenium, 643 times more Sodium and 3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.3 times more Carbohydrate than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 5.1 times more Energy, 121.4 times more Fat, 73.4 times more Saturated Fat, 50 times more Omega 3, 330.4 times more Omega 6, 11.2 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.