Comparing Nutrients in 300 calories Boiled Kidney Beans VS Glazed Walnuts

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Glazed Walnuts: 60g

Glazed Walnuts have 3.9 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 Glazed Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Boiled Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	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	5.7% 2.16g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	NA	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	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	65.6% 5.24mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	28% 957mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	NA	11mg per day for Men 19-50 years
Water	4.27% 158g	0.1% 3.77g	3700g per day for Men 19-50 years

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

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

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

• Boiled All Types Kidney Beans have 1.9 times more Calcium, 6.8 times more Iron, 6.9 times more Potassium and 42 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 113.3 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 1.9 times more Carbohydrate, 7 times more Fiber and 4.1 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 18.1 times more Fat, 12.4 times more Saturated Fat and 25.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Glazed Walnuts have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.