Comparing Nutrients in 1 pound California Red Kidney Beans VS Walnuts

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Energy	51.6% 1497kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	1016% 173g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	48% 62g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	297% 113g	80% 30.4g	38g per day for Men 19-50 years
Protein	197% 111g	123% 69g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Walnuts	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	447% 1787μg	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	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

	California Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Calcium	88.5% 885mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	799% 7.2mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	212% 95μg	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.5% 18.5g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of California Red Kidney Beans has 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 Walnuts.
• While 1 lb of English Walnuts contains 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• 1 pound of Walnuts have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 2 times more Calcium, 3.2 times more Iron and 3.4 times more Potassium than Walnuts.
• While 1 lb of English Walnuts contains 1.4 times more Copper, 3.4 times more Manganese and 1.5 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Walnuts contain similar levels of Magnesium, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 4.4 times more Carbohydrate, 3.7 times more Fiber and 1.6 times more Protein than Walnuts.
• While 1 lb of English Walnuts contains 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.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6