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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Boiled California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	42.8% 1240kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	366% 476g	130g per day for Men 19-50 years
Sugars	NA	443% 321g	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	245% 93g	95% 36g	38g per day for Men 19-50 years
Protein	163% 91g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	NA	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	185% 740μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	66% 660mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	NA	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	NA	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	NA	700mg per day for Men 19-50 years
Potassium	123% 4190mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	NA	11mg per day for Men 19-50 years
Water	18% 669g	1.7% 62.8g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have more Vitamin C than Glazed Walnuts.

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

• Boiled California Red Kidney Beans have 2.3 times more Iron, 1.8 times more Potassium and 10.7 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 111.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Glazed Walnuts have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans have 2.6 times more Fiber than Glazed Walnuts.
• While Glazed Walnuts contain 4 times more Energy, 396.8 times more Fat, 255.1 times more Saturated Fat and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Glazed Walnuts have similar amounts of Protein per 1 kg.
• Both Boiled California Red Kidney Beans as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.