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

Macros Ratio

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

Macro Nutrients

	Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	102% 2966kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2574% 41g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	78% 102g	130g per day for Men 19-50 years
Sugars	16.3% 12g	NA	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	0.56% 0.41g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	111% 42g	38g per day for Men 19-50 years
Protein	123% 69g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Boiled California 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	129% 1.55mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	84% 336μg	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	6.55% 5.9mg	6.05% 5.44mg	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	21% 3.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	44.5% 445mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	146% 1.3mg	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	165% 13mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	62.7% 1.44mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	8.2% 304g	3700g per day for Men 19-50 years

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

• English Walnuts have 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 5.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both English Walnuts and Boiled California Red Kidney Beans have similar amounts of Vitamin C per 1 lb.
• Both English Walnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• English Walnuts have 1.5 times more Calcium, 5.5 times more Copper, 3.3 times more Magnesium, 10.7 times more Manganese, 2.5 times more Phosphorus, 4.1 times more Selenium and 3.6 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 16.4 times more Water than English Walnuts.
• Both English Walnuts and Boiled California Red Kidney Beans have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• English Walnuts have 5.3 times more Energy, 724.6 times more Fat, 437.6 times more Saturated Fat, 283.8 times more Omega 3, 1904.7 times more Omega 6 and 1.7 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Carbohydrate and 1.4 times more Fiber than English Walnuts.
• Both English Walnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.