Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Boiled California Red Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	6.06% 176kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	752% 12g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	298% 50.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.7% 13g	26.5% 10g	38g per day for Men 19-50 years
Protein	23% 13g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	57.4% 0.75mg	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	26.2% 105μg	32.2% 129μg	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	1.9% 1.7mg	2.2% 2mg	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	NA	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	9.36% 94mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	234% 2.1mg	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	53% 4.22mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.17% 6.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Dry Roasted Walnuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Dry Roasted Walnuts with Salt:

• 5 oz of Dry Roasted Walnuts with Salt contain 4 times more Vitamin B1, 4.8 times more Vitamin B2, 4.1 times more Vitamin B3 and 5.1 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B9 per five ounces.
• Both Boiled California Red Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Dry Roasted Walnuts with Salt:

• 5 oz of Dry Roasted Walnuts with Salt contain 5.1 times more Copper, 3.1 times more Magnesium, 2.4 times more Phosphorus, 4.2 times more Selenium, 160.8 times more Sodium and 3.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Roasted Walnuts with Salt contain similar levels of Calcium, Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 5.2 times more Energy, 674.6 times more Fat, 382.6 times more Saturated Fat, 265.4 times more Omega 3, 1784.4 times more Omega 6 and 1.6 times more Protein than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6