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Comparing Nutrients in 1 kilogram WalnutsVSBoiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

WalnutsvsBoiled Kidney Beans
226%
Energy
43.8%
6540 kcalvs1270 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
672%
Fat
5.15%
652 gvs5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
272%
Protein
155%
152 gvs86.7 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
105%
Carbohydrate
175%
137 gvs228 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
36%
Sugars
4.4%
26 gvs3.2 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
176%
Fiber
168%
67 gvs64 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
191%
Saturated Fat
2.3%
61.3 gvs0.73 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
5675%
Omega 3
106%
91 gvs1.7 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
2241%
Omega 6
6.35%
381 gvs1.08 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
1.1%
Water
18%
40.7 gvs669 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

WalnutsvsBoiled Kidney Beans
1.1%
Vitamin A
0%
10 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
284%
Thiamine
133%
3.4 mgvs1.6 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
115%
Vitamin B2
44.6%
1.5 mgvs0.58 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
70.3%
Vitamin B3
36%
11.3 mgvs5.8 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
413%
Vitamin B6
92%
5.37 mgvs1.2 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
14.4%
Vitamin C
13.3%
13 mgvs12 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
46.7%
Vitamin E
2%
7 mgvs0.3 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
22.5%
Vitamin K
70%
27 μgvs84 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
245%
Folate
325%
980 μgvs1300 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

WalnutsvsBoiled Kidney Beans
98%
Calcium
35%
980 mgvs350 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
1762%
Copper
240%
16 mgvs2.16 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
364%
Iron
278%
29 mgvs22 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
376%
Magnesium
100%
1580 mgvs420 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
1484%
Manganese
187%
34 mgvs4.3 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
494%
Phosphorus
197%
3460 mgvs1380 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
130%
Potassium
119%
4410 mgvs4050 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
89%
Selenium
20%
49 μgvs11 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
1.33%
Sodium
0.67%
20 mgvs10 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
281%
Zinc
91%
31 mgvs10 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Walnuts vs Boiled Kidney Beans:
English Walnuts have 2.1 times more Thiamine, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3, 4.5 times more Vitamin B6 and 23.3 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.1 times more Vitamin K and 1.3 times more Folate than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 1 kg.

Comparing minerals per 1 kilogram for Walnuts vs Boiled Kidney Beans:
English Walnuts have 2.8 times more Calcium, 7.3 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 7.9 times more Manganese, 2.5 times more Phosphorus, 4.5 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:
English Walnuts have 5.1 times more Energy, 130.4 times more Fat, 1.8 times more Protein, 8.2 times more Sugars, 83.9 times more Saturated Fat, 53.4 times more Omega 3 and 352.7 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.7 times more Carbohydrate and 16.4 times more Water than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.




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