Comparing Nutrients in 300 calories Black Walnuts VS Boiled Kidney Beans

Weight per 300 calories

• Black Walnuts: 48.5g
• Boiled Kidney Beans: 236g

Black Walnuts have 4.9 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Black Walnuts or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Black Walnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.8g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.28% 1.7g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.57% 4.64g	41.4% 54g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	1.04% 0.76g	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	0.033% 0.024g	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	% 0.024g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.67% 3.3g	39.8% 15g	38g per day for Men 19-50 years
Protein	21% 11.7g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 0.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.42% 0.23mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	22% 0.28mg	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	3.76% 15μg	76.8% 307μg	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	0.92% 0.82mg	3.15% 2.83mg	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	6.72% 1mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	56.7% 0.51mg	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	19% 1.5mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	44% 1mg	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	35.5% 249mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	7.46% 253mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	15% 8.24μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.065% 0.97mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	4.27% 158g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 1.5 times more Vitamin B5 and 14.2 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 13.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6 times more Vitamin B3, 20.4 times more Vitamin B9, 3.4 times more Vitamin C and 15.2 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.
• Both Dried Black Walnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Dried Black Walnuts have 1.3 times more Copper, 1.9 times more Manganese and 3.2 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Calcium, 3.5 times more Iron, 1.3 times more Phosphorus, 3.8 times more Potassium, 1.4 times more Zinc and 71.5 times more Water than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled All Types Kidney Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Black Walnuts have 24.3 times more Fat, 9.8 times more Saturated Fat, 3.2 times more Omega 3 and 64.1 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.6 times more Carbohydrate, 4.6 times more Fiber and 1.8 times more Protein than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Dried Black Walnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.