Comparing Nutrients in 1 pound California Red Kidney Beans VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	California Red Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	51.6% 1497kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	62.3% 81g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	297% 113g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	197% 111g	116% 65g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	184% 2.4mg	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	447% 1787μg	103% 413μg	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	22.7% 20.4mg	7.06% 6.35mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	88.5% 885mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	749% 6.74mg	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	530% 42.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Dry Roasted Walnuts with Salt:

• Raw California Red Kidney Beans have 4.3 times more Vitamin B9 and 3.2 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw California Red Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Dry Roasted Walnuts with Salt:

• Raw California Red Kidney Beans have 2.7 times more Calcium, 3.6 times more Iron, 1.2 times more Phosphorus and 3.2 times more Potassium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.4 times more Copper, 1.6 times more Selenium and 58.5 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 3.3 times more Carbohydrate, 3.5 times more Fiber and 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.9 times more Energy, 242.8 times more Fat, 148.8 times more Saturated Fat, 101.1 times more Omega 3 and 660.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.