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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	51.6% 1497kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	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	297% 113g	43% 16.3g	38g per day for Men 19-50 years
Protein	197% 111g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	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	200% 2.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	NA	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	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	447% 1787μg	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	22.7% 20.4mg	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

	California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	88.5% 885mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	199% 6759mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	135% 2023mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	NA	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.77% 28.5g	3700g per day for Men 19-50 years

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

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

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

• Raw California Red Kidney Beans have 2.7 times more Calcium, 7.2 times more Iron and 6.4 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 40.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 1.3 times more Carbohydrate, 6.9 times more Fiber and 2.9 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 1.5 times more Energy, 142.8 times more Fat and 99.2 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.