Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Walnuts

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Energy	42.8% 1240kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	105% 137g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	1.24% 0.9g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 24.3g	g per day for Men 19-50 years
Fiber	245% 93g	176% 67g	38g per day for Men 19-50 years
Protein	163% 91g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	185% 740μg	245% 980μg	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	14.4% 13mg	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	NA	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Calcium	66% 660mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	1762% 16mg	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	373% 30mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1370mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	281% 31mg	11mg per day for Men 19-50 years
Water	18% 669g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Walnuts:

• 1 kg of English Walnuts contains 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 Boiled California Red Kidney Beans as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Walnuts:

• 1 kg of English Walnuts contains 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.
• Both Boiled California Red Kidney Beans and Walnuts contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.6 times more Carbohydrate and 1.4 times more Fiber than Walnuts.
• While 1 kg of English Walnuts contains 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.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6