Comparing Nutrients in 1 kilogram Glazed Walnuts VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Glazed Walnuts	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	172% 5000kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	368% 357g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	112% 35.7g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	366% 476g	168% 219g	130g per day for Men 19-50 years
Sugars	443% 321g	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	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	95% 36g	245% 93g	38g per day for Men 19-50 years
Protein	148% 82.8g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	80% 1.04mg	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	NA	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	71% 710mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	NA	291% 2.62mg	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	161% 13mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	NA	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.55mg	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	NA	203% 1420mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	297% 4460mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	82% 9mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	18% 670g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Boiled Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Glazed Walnuts versus 1 kg of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Glazed Walnuts vs Boiled Royal Red Kidney Beans:

• Both Glazed Walnuts and Boiled Royal Red Kidney Beans have similar amounts of vitamins per 1 kg
• Both Glazed Walnuts as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Glazed Walnuts vs Boiled Royal Red Kidney Beans:

• 1 kilogram of Glazed Walnuts has 1.6 times more Calcium and 89.2 times more Sodium than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 2.1 times more Iron and 1.6 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Glazed Walnuts has 4.1 times more Energy, 210.1 times more Fat, 148.8 times more Saturated Fat and 2.2 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 2.6 times more Fiber than Glazed Walnuts.
• Both Glazed Walnuts and Boiled Royal Red Kidney Beans offer comparable quantities of Protein per one kilogram.