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Comparing Nutrients in 1 pound WalnutsVSBoiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Boiled Kidney Beans
27%
3%
70%
1 lb ▼

Macro Nutrients

WalnutsvsBoiled Kidney Beans
102%
Energy
20%
2966 kcalvs576 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
305%
Fat
2.34%
296 gvs2.27 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
123%
Protein
70.2%
69 gvs39.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
48%
Carbohydrate
79.6%
62 gvs103 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
16.3%
Sugars
2%
12 gvs1.45 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
80%
Fiber
76.4%
30.4 gvs29 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
87%
Saturated Fat
1.03%
27.8 gvs0.33 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2574%
Omega 3
48%
41 gvs0.77 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
1016%
Omega 6
2.9%
173 gvs0.49 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.5%
Water
8.2%
18.5 gvs304 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

WalnutsvsBoiled Kidney Beans
0.5%
Vitamin A
0%
4.54 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
129%
Thiamine
60.5%
1.55 mgvs0.73 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
52.3%
Vitamin B2
20.2%
0.68 mgvs0.26 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
32%
Vitamin B3
16.4%
5.1 mgvs2.62 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
187%
Vitamin B6
42%
2.44 mgvs0.54 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
6.55%
Vitamin C
6.05%
5.9 mgvs5.44 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
21%
Vitamin E
0.91%
3.18 mgvs0.14 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
10.2%
Vitamin K
31.8%
12.2 μgvs38 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
111%
Folate
147%
445 μgvs590 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

WalnutsvsBoiled Kidney Beans
44.5%
Calcium
16%
445 mgvs159 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
799%
Copper
109%
7.2 mgvs0.98 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
165%
Iron
126%
13 mgvs10 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
171%
Magnesium
45.4%
717 mgvs191 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
673%
Manganese
85%
15.5 mgvs1.95 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
224%
Phosphorus
89.4%
1569 mgvs626 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
59%
Potassium
54%
2000 mgvs1837 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
40.4%
Selenium
9.07%
22.2 μgvs5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.6%
Sodium
0.3%
9.07 mgvs4.54 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
127%
Zinc
41.2%
14 mgvs4.54 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Walnuts vs Boiled Kidney Beans:
English Walnuts have 2.1 times more Thiamine, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3, 4.5 times more Vitamin B6 and 23.3 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.1 times more Vitamin K and 1.3 times more Folate than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 1 lb.

Comparing minerals per 1 pound for Walnuts vs Boiled Kidney Beans:
English Walnuts have 2.8 times more Calcium, 7.3 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 7.9 times more Manganese, 2.5 times more Phosphorus, 4.5 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:
English Walnuts have 5.1 times more Energy, 130.4 times more Fat, 1.8 times more Protein, 8.2 times more Sugars, 83.9 times more Saturated Fat, 53.4 times more Omega 3 and 352.7 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.7 times more Carbohydrate and 16.4 times more Water than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 lb.




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