Comparing Nutrients in 500 calories Glazed Walnuts VS Boiled Navy Beans

Weight per 500 calories

• Glazed Walnuts: 100g
• Boiled Navy Beans: 357g

Glazed Walnuts have 3.6 times more energy per 100g than Boiled Navy Beans. It has very high energy density when compared to other foods. Boiled Navy Beans having average energy density.

Discover which food has more nutrients per 500 calories - Glazed Walnuts or Boiled Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Glazed Walnuts	Boiled Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	2.3% 2.2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	39.5% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	71.6% 93g	130g per day for Men 19-50 years
Sugars	44.3% 32g	1.82% 1.32g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.32g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	99% 37.5g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	70.5% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38% 0.49mg	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	NA	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.57% 3.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.24% 0.036mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	7.1% 71mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	NA	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.86μg	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	16% 1.3mg	105% 8.43mg	8mg per day for Men 19-50 years
Magnesium	NA	45% 189mg	420mg per day for Men 19-50 years
Manganese	NA	82% 1.9mg	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	NA	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	33.4% 3.68mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	6.16% 228g	3700g per day for Men 19-50 years

Glazed Walnuts VS Boiled Navy Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Glazed Walnuts or Boiled Navy Beans?

Lets compare vitamin content per 500 calories of Glazed Walnuts vs Boiled Navy Beans:

• Both Glazed Walnuts and Boiled Navy Beans have similar amounts of vitamins per 500 kcal
• Both Glazed Walnuts as well as Boiled Navy Beans have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Glazed Walnuts vs Boiled Navy Beans:

• 500 calories of Glazed Walnuts have more Sodium than Boiled Navy Beans.
• While 500 kcal of Boiled Navy Beans contain 3.5 times more Calcium, 6.5 times more Iron and 6 times more Potassium than Glazed Walnuts.
• 500 calories of Glazed Walnuts lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Glazed Walnuts have 16.1 times more Fat, 10.2 times more Saturated Fat and 24.3 times more Sugars than Boiled Navy Beans.
• While 500 kcal of Boiled Navy Beans contain 2 times more Carbohydrate, 10.4 times more Fiber and 3.5 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Boiled Navy Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Glazed Walnuts provide inadequate amounts of Fiber