Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Black Walnuts	Recommended Dietary Allowance
Energy	28% 810kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	109% 35g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	73.7% 96g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	15% 11g	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	0% 0g	0.69% 0.5g	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	% 0g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 10g	g per day for Men 19-50 years
Fiber	113% 43g	179% 68g	38g per day for Men 19-50 years
Protein	93% 52.2g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	448% 5.83mg	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	57.5% 230μg	77.5% 310μg	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	8.9% 8mg	19% 17mg	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	1.33% 0.2mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Black Walnuts	Recommended Dietary Allowance
Calcium	29% 290mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	1511% 13.6mg	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	156% 12.5mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	1694% 39mg	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	151% 1060mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	21% 780g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Black Walnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans with Liquids vs Black Walnuts:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.9 times more Vitamin B1 and 1.5 times more Vitamin K than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 1.9 times more Vitamin B2, 12.8 times more Vitamin B5, 7.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 104 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Black Walnuts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Black Walnuts:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 128 times more Sodium and 17.1 times more Water than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 2.1 times more Calcium, 9.3 times more Copper, 2.5 times more Iron, 6.7 times more Magnesium, 13.4 times more Manganese, 4.8 times more Phosphorus, 2 times more Potassium, 15.5 times more Selenium and 5.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.5 times more Carbohydrate and 1.7 times more Sugars than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 7.6 times more Energy, 164.8 times more Fat, 27.9 times more Saturated Fat, 52.5 times more Omega 3, 406.7 times more Omega 6, 1.6 times more Fiber and 4.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6