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Comparing Nutrients in 300 calories WalnutsVSBoiled Kidney Beans

Weight per 300 calories

Walnuts
46g
Boiled Kidney Beans
236g

Walnuts have 5.1 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 - Walnuts or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Boiled Kidney Beans
27%
3%
70%
300 kcal ▼

Macro Nutrients

WalnutsvsBoiled Kidney Beans
10.3%
Energy
10.3%
300 kcalvs300 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
31%
Fat
1.2%
30 gvs1.2 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
12.5%
Protein
36.6%
7 gvs20.5 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
4.84%
Carbohydrate
41.4%
6.3 gvs54 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
1.65%
Sugars
1.04%
1.2 gvs0.76 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
8.1%
Fiber
39.8%
3.07 gvs15 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
8.8%
Saturated Fat
0.54%
2.8 gvs0.17 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
260%
Omega 3
25%
4.17 gvs0.4 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
103%
Omega 6
1.5%
17.5 gvs0.26 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.05%
Water
4.27%
1.87 gvs158 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

WalnutsvsBoiled Kidney Beans
0.051%
Vitamin A
0%
0.46 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
13%
Thiamine
31.5%
0.16 mgvs0.38 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
5.3%
Vitamin B2
10.5%
0.069 mgvs0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
3.23%
Vitamin B3
8.53%
0.52 mgvs1.37 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
19%
Vitamin B6
22%
0.25 mgvs0.28 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0.66%
Vitamin C
3.15%
0.6 mgvs2.83 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
2.14%
Vitamin E
0.47%
0.32 mgvs0.071 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
1.03%
Vitamin K
16.5%
1.24 μgvs20 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
11.2%
Folate
76.8%
45 μgvs307 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

WalnutsvsBoiled Kidney Beans
4.5%
Calcium
8.27%
45 mgvs82.7 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
81%
Copper
56.7%
0.73 mgvs0.51 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
16.7%
Iron
65.6%
1.33 mgvs5.24 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
17.3%
Magnesium
23.6%
72.5 mgvs99 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
68%
Manganese
44%
1.57 mgvs1 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
22.7%
Phosphorus
46.6%
159 mgvs326 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
5.95%
Potassium
28%
202 mgvs957 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
4.1%
Selenium
4.72%
2.25 μgvs2.6 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.061%
Sodium
0.16%
0.92 mgvs2.36 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
13%
Zinc
21.5%
1.4 mgvs2.36 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Walnuts vs Boiled Kidney Beans:
Boiled All Types Kidney Beans contain 2.4 times more Thiamine, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 4.8 times more Vitamin C, 16 times more Vitamin K and 6.8 times more Folate than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.Both English Walnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Walnuts vs Boiled Kidney Beans:
English Walnuts have 1.4 times more Copper and 1.5 times more Manganese than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.8 times more Calcium, 3.9 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 4.7 times more Potassium and 1.7 times more Zinc than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:
English Walnuts have 25.3 times more Fat, 16.3 times more Saturated Fat, 10.4 times more Omega 3 and 68.5 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.9 times more Protein, 8.6 times more Carbohydrate, 4.9 times more Fiber and 84.7 times more Water than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.




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