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Comparing Nutrients in 5 ounces Boiled Kidney BeansVS Dry Roasted Walnuts with Salt

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans
27%
3%
70%
Dry Roasted Walnuts with Salt
8%
81%
11%
5 oz ▼

Macro Nutrients

6.2%180kcal
Energy
31.4%911kcal
180 kcalvs911 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.73%0.71g
Fat
88.7%86g
0.71 gvs86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.32%0.1g
Saturated Fat
23.7%7.6g
0.1 gvs7.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
15%0.24g
Omega 3
752%12g
0.24 gvs12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.9%0.15g
Omega 6
298%50.6g
0.15 gvs50.6 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
25%32.3g
Carbohydrate
19.5%25.3g
32.3 gvs25.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.63%0.45g
Sugars
6.98%5.06g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.45 gvs5.06 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
24%9.07g
Fiber
26.5%10g
9.07 gvs10 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
22%12.3g
Protein
36%20.3g
12.3 gvs20.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.16%1.4μg
RAE, retinol activity equivalents
0 μgvs1.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
19%0.23mg
Vitamin B1
61.5%0.74mg
Thiamine
0.23 mgvs0.74 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
6.32%0.082mg
Vitamin B2
32.5%0.42mg
Riboflavin
0.082 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
5.12%0.82mg
Vitamin B3
19.6%3.14mg
Niacin, nicotinic acid, niacinamide
0.82 mgvs3.14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
6.24%0.31mg
Vitamin B5
NA
Pantothenic acid
0.31 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
13%0.17mg
Vitamin B6
57.4%0.75mg
Pyridoxine
0.17 mgvs0.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
46%184μg
Vitamin B9
32.2%129μg
Folates and Folic Acid
184 μgvs129 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
1.9%1.7mg
Vitamin C
2.2%2mg
Ascorbic acid
1.7 mgvs2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.28%0.043mg
Vitamin E
8.5%1.28mg
Tocopherols and Tocotrienols
0.043 mgvs1.28 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
9.92%12μg
Vitamin K
3.9%4.68μg
Phytomenadione or phylloquinone
12 μgvs4.68 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.96%49.6mg
Calcium
10%101mg
49.6 mgvs101 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
34%0.31mg
Copper
234%2.1mg
0.31 mgvs2.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
39.3%3.15mg
Iron
45.5%3.64mg
3.15 mgvs3.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
14%59.5mg
Magnesium
51%214mg
59.5 mgvs214 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
26.5%0.61mg
Manganese
NA
0.61 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
28%196mg
Phosphorus
66.6%466mg
196 mgvs466 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
17%574mg
Potassium
19%651mg
574 mgvs651 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
2.83%1.56μg
Selenium
13%7.1μg
1.56 μgvs7.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.094%1.4mg
Sodium
60.8%911mg
1.4 mgvs911 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
13%1.4mg
Zinc
38.4%4.22mg
1.4 mgvs4.22 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.56%95g
Water
0.17%6.22g
95 gvs6.22 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Dry Roasted Walnuts with Salt:
Comparing minerals per 5 ounces for Boiled Kidney Beans vs Dry Roasted Walnuts with Salt:
Comparison of macro-nutrients per 5 ounces:



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