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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	114% 3300kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	NA	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	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	655% 249g	95% 36g	38g per day for Men 19-50 years
Protein	435% 244g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	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	441% 5.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	NA	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	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	985% 3940μg	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	50% 45mg	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

	California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	195% 1950mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	438% 14900mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	NA	11mg per day for Men 19-50 years
Water	3.18% 118g	1.7% 62.8g	3700g per day for Men 19-50 years

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

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

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

• Raw California Red Kidney Beans have 2.7 times more Calcium, 7.2 times more Iron and 6.4 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 40.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 1.3 times more Carbohydrate, 6.9 times more Fiber and 2.9 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 1.5 times more Energy, 142.8 times more Fat and 99.2 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.