Comparing Nutrients in 5 ounces Canned Kidney Beans VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Canned Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	4.1% 119kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	52% 67.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	63% 45.6g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	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	12.8% 51μg	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	1.9% 1.7mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	4.8% 48mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	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	20.7% 1.66mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	NA	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	18.2% 128mg	NA	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	NA	11mg per day for Men 19-50 years
Water	3% 111g	0.24% 8.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Glazed Walnuts:

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

Comparing minerals per 5 ounces for Canned Kidney Beans vs Glazed Walnuts:

• Canned All Types Kidney Beans have 12.4 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 2.1 times more Calcium and 1.5 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Glazed Walnuts have similar amounts of Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Glazed Walnuts contain 6 times more Energy, 59.5 times more Fat, 25.3 times more Saturated Fat, 3.3 times more Carbohydrate, 17.4 times more Sugars and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Glazed Walnuts have similar amounts of Fiber per 5 oz.
• Both Canned All Types Kidney Beans as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.