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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	101% 2917kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	214% 278g	130g per day for Men 19-50 years
Sugars	22.3% 16g	13% 9.53g	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	84.8% 32.2g	181% 69g	38g per day for Men 19-50 years
Protein	116% 65g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	139% 1.8mg	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	103% 413μg	447% 1787μg	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	7.06% 6.35mg	22.7% 20.4mg	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	27.2% 4.1mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.2% 322mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	146% 11.7mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	NA	219% 5.04mg	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	213% 1492mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Red Kidney Beans per 1 lb

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

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

• 1 pound of Dry Roasted Walnuts with Salt has 1.4 times more Vitamin B2, 1.3 times more Vitamin B6 and 4.3 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 4.3 times more Vitamin B9, 3.2 times more Vitamin C and 1.7 times more Vitamin K than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Walnuts with Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dry Roasted Walnuts with Salt has 2.1 times more Copper, 1.6 times more Selenium and 53.6 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.6 times more Iron and 3 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Red Kidney Beans contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Walnuts with Salt has 1.9 times more Energy, 57.3 times more Fat, 34.8 times more Saturated Fat, 23.7 times more Omega 3, 156.5 times more Omega 6 and 1.7 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.4 times more Carbohydrate, 2.1 times more Fiber and 1.6 times more Protein than Dry Roasted Walnuts with Salt.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6