Comparing Nutrients in 1 kilogram Walnuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	226% 6540kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	5675% 91g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	460% 598g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	655% 249g	38g per day for Men 19-50 years
Protein	272% 152g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Walnuts	California 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	284% 3.4mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	305% 3.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	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

	Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	98% 980mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	1222% 11mg	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	364% 29mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	435% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	3.18% 118g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B9 and 3.5 times more Vitamin C than English Walnuts.
• Both English Walnuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• English Walnuts have 1.4 times more Copper, 3.4 times more Manganese, 1.5 times more Selenium and 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Calcium, 3.2 times more Iron and 3.4 times more Potassium than English Walnuts.
• Both English Walnuts and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 2 times more Energy, 260.8 times more Fat, 170.2 times more Saturated Fat, 108.1 times more Omega 3 and 705.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Carbohydrate, 3.7 times more Fiber and 1.6 times more Protein than English Walnuts.
• Both English Walnuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.