Comparing Nutrients in 1 pound Walnuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Walnuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	102% 2966kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	2574% 41g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	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	48% 62g	214% 278g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	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	181% 69g	38g per day for Men 19-50 years
Protein	123% 69g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	60% 9.57mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	44.5% 445mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	165% 13mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	181% 6164mg	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	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	115% 12.7mg	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 Red Kidney Beans:

• English Walnuts have 1.4 times more Vitamin B6 and 3.3 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B9, 3.5 times more Vitamin C and 2.1 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Raw 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 Red Kidney Beans:

• English Walnuts have 2.3 times more Copper, 3.1 times more Manganese and 1.5 times more Selenium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.3 times more Iron and 3.1 times more Potassium than English Walnuts.
• Both English Walnuts and Raw Red Kidney Beans have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• English Walnuts have 1.9 times more Energy, 61.5 times more Fat, 39.8 times more Saturated Fat, 25.4 times more Omega 3, 167.1 times more Omega 6 and 1.2 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 4.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than English Walnuts.
• Both English Walnuts as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.