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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	222% 6430kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	5308% 85g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	471% 613g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	29% 21g	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	187% 71g	400% 152g	38g per day for Men 19-50 years
Protein	255% 143g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	71% 710mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	NA	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.2% 44g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Dry Roasted Walnuts with Salt has 1.4 times more Vitamin B2, 1.3 times more Vitamin B6 and 4.3 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.3 times more Vitamin B9, 3.2 times more Vitamin C and 1.7 times more Vitamin K than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Walnuts with Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dry Roasted Walnuts with Salt has 2.1 times more Copper, 1.6 times more Selenium and 53.6 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.6 times more Iron and 3 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Red Kidney Beans contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Walnuts with Salt has 1.9 times more Energy, 57.3 times more Fat, 34.8 times more Saturated Fat, 23.7 times more Omega 3, 156.5 times more Omega 6 and 1.7 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.4 times more Carbohydrate, 2.1 times more Fiber and 1.6 times more Protein than Dry Roasted Walnuts with Salt.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6