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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	California Red Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	114% 3300kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	137% 179g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	187% 71g	38g per day for Men 19-50 years
Protein	435% 244g	255% 143g	56g per day for Men 19-50 years

Vitamins

	California Red 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	441% 5.3mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	195% 1950mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	271% 30mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 4.3 times more Vitamin B9 and 3.2 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Raw California Red 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 California Red Kidney Beans vs Dry Roasted Walnuts with Salt:

• Raw California Red Kidney Beans have 2.7 times more Calcium, 3.6 times more Iron, 1.2 times more Phosphorus and 3.2 times more Potassium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.4 times more Copper, 1.6 times more Selenium and 58.5 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 3.3 times more Carbohydrate, 3.5 times more Fiber and 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.9 times more Energy, 242.8 times more Fat, 148.8 times more Saturated Fat, 101.1 times more Omega 3 and 660.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.