Comparing Nutrients in 500 calories Walnuts VS California Red Kidney Beans

Weight per 500 calories

• Walnuts: 76.5g
• California Red Kidney Beans: 152g

Walnuts have 2 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Which food has more nutrients per 500 calories - Walnuts or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.06% 10.5g	69.7% 91g	130g per day for Men 19-50 years
Sugars	2.75% 2g	NA	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	0.095% 0.069g	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	% 0.061g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.12g	99% 37.7g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44% 13.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.7% 75μg	149% 597μg	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	1.1% 0.99mg	7.58% 6.8mg	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	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.5% 75mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	185% 1.67mg	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	28% 2.22mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	66% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	35.7% 16μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.8% 265mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Walnuts vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 3.1 times more Vitamin B1, 2.9 times more Vitamin B2, 3.6 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6, 8 times more Vitamin B9 and 6.9 times more Vitamin C than English Walnuts.
• Both English Walnuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Walnuts vs California Red Kidney Beans:

• English Walnuts have 1.7 times more Manganese than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.9 times more Calcium, 1.4 times more Copper, 6.4 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus, 6.7 times more Potassium, 1.3 times more Selenium and 1.6 times more Zinc than English Walnuts.

Comparison of macro-nutrients per 500 calories:

• English Walnuts have 131.6 times more Fat, 85.9 times more Saturated Fat, 54.5 times more Omega 3 and 355.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.6 times more Carbohydrate, 7.4 times more Fiber and 3.2 times more Protein than English Walnuts.
• Both English Walnuts and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both English Walnuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.