Comparing Nutrients in 300 calories Boiled Kidney Beans VS Dry Roasted Walnuts with Salt

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Dry Roasted Walnuts with Salt: 46.7g

Dry Roasted Walnuts with Salt have 5.1 times more energy per unit of mass than Boiled All Types Kidney Beans, which is very high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Dry Roasted Walnuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Boiled Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	248% 3.96g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	6.4% 8.33g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	2.3% 1.67g	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	39.8% 15g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.052% 0.47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	19% 0.25mg	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	76.8% 307μg	10.6% 42.5μg	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	3.15% 2.83mg	0.73% 0.65mg	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	0.47% 0.071mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	77% 0.69mg	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	65.6% 5.24mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	16.8% 70.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	46.6% 326mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	4.24% 2.33μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.055% 2.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Dry Roasted Walnuts with Salt:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 7.2 times more Vitamin B9, 4.3 times more Vitamin C and 12.9 times more Vitamin K than Dry Roasted Walnuts with Salt.
• Both Boiled All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Dry Roasted Walnuts with Salt:

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 4.4 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 4.5 times more Potassium, 1.7 times more Zinc and 77.2 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.4 times more Copper and 127 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 6.5 times more Carbohydrate, 4.6 times more Fiber and 3.1 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 24 times more Fat, 14.5 times more Saturated Fat, 9.9 times more Omega 3 and 65.3 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.