Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Boiled California Red Kidney Beans	Black Walnuts	Recommended Dietary Allowance
Energy	19.4% 562kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	111% 42g	81% 31g	38g per day for Men 19-50 years
Protein	74% 41.4g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	203% 2.64mg	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	84% 336μg	35% 141μg	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	6.05% 5.44mg	8.57% 7.7mg	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	NA	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Black Walnuts	Recommended Dietary Allowance
Calcium	30% 299mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	685% 6.17mg	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	169% 13.5mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	768% 17.7mg	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	88.8% 621mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Black Walnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Black Walnuts:

• 1 pound of Boiled California Red Kidney Beans has 2.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 2.1 times more Vitamin B2, 7.6 times more Vitamin B5 and 5.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Black Walnuts provide similar amounts of Vitamin B3 per one pound.
• Both Boiled California Red Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Black Walnuts:

• 1 lb of Dried Black Walnuts contains 4.7 times more Copper, 4.2 times more Magnesium, 12.3 times more Manganese, 3.7 times more Phosphorus, 14.2 times more Selenium and 3.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Black Walnuts contain similar levels of Calcium, Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 2.3 times more Carbohydrate and 1.4 times more Fiber than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 5 times more Energy, 659.2 times more Fat, 248.8 times more Saturated Fat, 83.7 times more Omega 3, 1688 times more Omega 6 and 2.6 times more Protein than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6