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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Boiled California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	19.4% 562kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	201% 146g	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	111% 42g	43% 16.3g	38g per day for Men 19-50 years
Protein	74% 41.4g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	30% 299mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	NA	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	NA	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	56% 1901mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	135% 2023mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	NA	11mg per day for Men 19-50 years
Water	8.2% 304g	0.77% 28.5g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have more Vitamin C than Glazed Walnuts.

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

• Boiled California Red Kidney Beans have 2.3 times more Iron, 1.8 times more Potassium and 10.7 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 111.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Glazed Walnuts have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans have 2.6 times more Fiber than Glazed Walnuts.
• While Glazed Walnuts contain 4 times more Energy, 396.8 times more Fat, 255.1 times more Saturated Fat and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Glazed Walnuts have similar amounts of Protein per 1 lb.
• Both Boiled California Red Kidney Beans as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.