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

Macros Ratio

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

Macro Nutrients

	Glazed Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	78.2% 2268kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	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	166% 216g	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	67% 37.6g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.2% 322mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	NA	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	73% 5.85mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	NA	173% 726mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• Glazed Walnuts have 40.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Calcium, 7.2 times more Iron and 6.4 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 1 pound:

• Glazed Walnuts have 1.5 times more Energy, 142.8 times more Fat and 99.2 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate, 6.9 times more Fiber and 2.9 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.