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

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Black Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	213% 6190kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	612% 593g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1673% 26.8g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1986% 338g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	172% 224g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	0.69% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	179% 68g	245% 93g	38g per day for Men 19-50 years
Protein	430% 241g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	332% 16.6mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.83mg	80% 1.04mg	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	77.5% 310μg	185% 740μg	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	19% 17mg	13.3% 12mg	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	139% 21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	61% 610mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	1511% 13.6mg	321% 2.9mg	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	390% 31mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	479% 2010mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	1694% 39mg	138% 3.18mg	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	733% 5130mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	154% 5230mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	18% 669g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 2.1 times more Vitamin B2, 7.6 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Black Walnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Black Walnuts have 4.7 times more Copper, 4.2 times more Magnesium, 12.3 times more Manganese, 3.7 times more Phosphorus, 1.2 times more Potassium, 14.2 times more Selenium and 3.9 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 14.7 times more Water than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled California Red Kidney Beans have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Black Walnuts have 5 times more Energy, 659.2 times more Fat, 248.8 times more Saturated Fat, 83.7 times more Omega 3, 1688 times more Omega 6 and 2.6 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Carbohydrate and 1.4 times more Fiber than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.