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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	222% 6430kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	5308% 85g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	112% 145g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	25.5% 18.5g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	187% 71g	113% 43g	38g per day for Men 19-50 years
Protein	255% 143g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	57% 0.74mg	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	228% 910μg	90% 360μg	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	15.6% 14mg	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	60% 9mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	71% 710mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	150% 1.35mg	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	321% 25.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.68mg	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	470% 3290mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	21% 780g	3700g per day for Men 19-50 years

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

• Dry Roasted Walnuts with Salt have 4.5 times more Vitamin B1, 5.8 times more Vitamin B2, 5.4 times more Vitamin B3, 7.1 times more Vitamin B6, 2.5 times more Vitamin B9 and 45 times more Vitamin E than Canned All Types Kidney Beans.
• Both Dry Roasted Walnuts with Salt and Canned All Types Kidney Beans have similar amounts of Vitamin C and Vitamin K per 1 kg.
• Both Dry Roasted Walnuts with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry Roasted Walnuts with Salt vs Canned Kidney Beans:

• Dry Roasted Walnuts with Salt have 2.1 times more Calcium, 11 times more Copper, 2.2 times more Iron, 5.6 times more Magnesium, 3.7 times more Phosphorus, 1.9 times more Potassium, 5.6 times more Selenium, 2.2 times more Sodium and 6.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17.8 times more Water than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Walnuts with Salt have 7.7 times more Energy, 101.2 times more Fat, 38 times more Saturated Fat, 103.6 times more Omega 3, 336.7 times more Omega 6, 1.2 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 2.7 times more Protein than Canned All Types Kidney Beans.
• Both Dry Roasted Walnuts with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.