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

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Glazed Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	78.2% 2268kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	166% 216g	78% 102g	130g per day for Men 19-50 years
Sugars	201% 146g	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	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	43% 16.3g	111% 42g	38g per day for Men 19-50 years
Protein	67% 37.6g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36.3% 0.47mg	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	NA	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.2% 322mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	NA	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	73% 5.85mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	NA	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	62.7% 1.44mg	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	NA	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	NA	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	8.2% 304g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans contain more Vitamin C than Glazed Walnuts.

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

• Glazed Walnuts have 111.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Iron, 1.8 times more Potassium and 10.7 times more Water than Glazed Walnuts.
• Both Glazed Walnuts and Boiled California Red Kidney Beans have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Glazed Walnuts have 4 times more Energy, 396.8 times more Fat, 255.1 times more Saturated Fat and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.6 times more Fiber than Glazed Walnuts.
• Both Glazed Walnuts and Boiled California Red Kidney Beans have similar amounts of Protein per 1 lb.
• Both Glazed Walnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.