Comparing Nutrients in 300 calories Canned Kidney Beans VS Glazed Walnuts

Weight per 300 calories

• Canned Kidney Beans: 357g
• Glazed Walnuts: 60g

Glazed Walnuts have 6 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Glazed Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Canned Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	22% 28.6g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	26.6% 19.3g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	NA	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	32% 129μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	12% 121mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	NA	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	52.2% 4.18mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	NA	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	46% 321mg	NA	700mg per day for Men 19-50 years
Potassium	25% 846mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	NA	11mg per day for Men 19-50 years
Water	7.53% 279g	0.1% 3.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Glazed Walnuts:

• Canned All Types Kidney Beans have more Vitamin C than Glazed Walnuts.

Comparing minerals per 300 calories for Canned Kidney Beans vs Glazed Walnuts:

• Canned All Types Kidney Beans have 2.9 times more Calcium, 5.4 times more Iron, 6.1 times more Potassium, 4 times more Sodium and 74 times more Water than Glazed Walnuts.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 1.8 times more Carbohydrate, 7.1 times more Fiber and 3.8 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 10 times more Fat, 4.3 times more Saturated Fat and 2.9 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Glazed Walnuts have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.