Comparing Nutrients in 1 pound Walnuts VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Walnuts	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	139% 1.8mg	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	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	6.55% 5.9mg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	44.5% 445mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 English Walnuts.
• Both English Walnuts as well as Raw 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 California Red Kidney Beans:

• English Walnuts have 1.4 times more Copper, 3.4 times more Manganese, 1.5 times more Selenium and 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Calcium, 3.2 times more Iron and 3.4 times more Potassium than English Walnuts.
• Both English Walnuts and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• English Walnuts have 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.
• While Raw California Red Kidney Beans contain 4.4 times more Carbohydrate, 3.7 times more Fiber and 1.6 times more Protein than English Walnuts.
• Both English Walnuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.