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Comparing Nutrients in 1 kilogram WalnutsVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Canned Kidney Beans
25%
6%
69%
1 kg ▼

Macro Nutrients

226%6540kcal
Energy
29%840kcal
6540 kcalvs840 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
672%652g
Fat
6.2%6g
652 gvs6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
191%61.3g
Saturated Fat
4.4%1.4g
61.3 gvs1.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5675%91g
Omega 3
51.3%0.82g
91 gvs0.82 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2241%381g
Omega 6
6.24%1.06g
381 gvs1.06 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
105%137g
Carbohydrate
112%145g
137 gvs145 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
36%26g
Sugars
25.5%18.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
26 gvs18.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.24%0.9g
Fructose
0%0g
≤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]
0.9 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.8g
Glucose
%0g
0.8 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%24.3g
Sucrose
%18.5g
24.3 gvs18.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
176%67g
Fiber
113%43g
67 gvs43 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
272%152g
Protein
93%52.2g
152 gvs52.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%10μg
Vitamin A
NA
RAE, retinol activity equivalents
10 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
284%3.4mg
Vitamin B1
97%1.16mg
Thiamine
3.4 mgvs1.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
115%1.5mg
Vitamin B2
39.2%0.51mg
Riboflavin
1.5 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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70.3%11.3mg
Vitamin B3
25.7%4.1mg
Niacin, nicotinic acid, niacinamide
11.3 mgvs4.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
114%5.7mg
Vitamin B5
27.6%1.38mg
Pantothenic acid
5.7 mgvs1.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
413%5.37mg
Vitamin B6
57%0.74mg
Pyridoxine
5.37 mgvs0.74 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
577%173μg
Vitamin B7
NA
Biotin
173 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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245%980μg
Vitamin B9
90%360μg
Folates and Folic Acid
980 μgvs360 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
14.4%13mg
Vitamin C
13.3%12mg
Ascorbic acid
13 mgvs12 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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46.7%7mg
Vitamin E
1.33%0.2mg
Tocopherols and Tocotrienols
7 mgvs0.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
34%41μg
Phytomenadione or phylloquinone
27 μgvs41 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

98%980mg
Calcium
34%340mg
980 mgvs340 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1762%16mg
Copper
150%1.35mg
16 mgvs1.35 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
364%29mg
Iron
146%11.7mg
29 mgvs11.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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376%1580mg
Magnesium
64.3%270mg
1580 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
1484%34mg
Manganese
73%1.68mg
34 mgvs1.68 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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467%210μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
210 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
494%3460mg
Phosphorus
129%900mg
3460 mgvs900 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
130%4410mg
Potassium
69.7%2370mg
4410 mgvs2370 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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89%49μg
Selenium
16.4%9μg
49 μgvs9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.33%20mg
Sodium
197%2960mg
20 mgvs2960 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
281%31mg
Zinc
42%4.6mg
31 mgvs4.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
1.1%40.7g
Water
21%780g
40.7 gvs780 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Walnuts vs Canned Kidney Beans:
Comparing minerals per 1 kilogram for Walnuts vs Canned Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



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