Comparing Nutrients in 1 kilogram Red Kidney Beans VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Red Kidney Beans	Black Walnuts	Recommended Dietary Allowance
Energy	116% 3370kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	109% 35g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	73.7% 96g	130g per day for Men 19-50 years
Sugars	29% 21g	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	NA	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	400% 152g	179% 68g	38g per day for Men 19-50 years
Protein	402% 225g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	507% 6.1mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Black Walnuts	Recommended Dietary Allowance
Calcium	83% 830mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	1511% 13.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.23% 45.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans 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 Red Kidney Beans vs Black Walnuts:

• 1 kilogram of Red Kidney Beans has 10.7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B3, 12.7 times more Vitamin B9, 2.6 times more Vitamin C and 2.1 times more Vitamin K than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 9.9 times more Vitamin E than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Black Walnuts have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 1.4 times more Calcium, 2.1 times more Iron and 2.6 times more Potassium than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 1.9 times more Copper, 1.5 times more Magnesium, 3.5 times more Manganese, 1.3 times more Phosphorus and 5.3 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Black Walnuts contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 6.4 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Fiber than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 1.8 times more Energy, 56 times more Fat, 22.6 times more Saturated Fat, 7.5 times more Omega 3 and 148.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Black Walnuts offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6