Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Boiled California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	6.06% 176kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	23% 13g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	NA	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	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	26.2% 105μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	9.36% 94mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	NA	11mg per day for Men 19-50 years
Water	2.56% 95g	0.24% 8.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Glazed Walnuts:

• Boiled California Red Kidney Beans have more Vitamin C than Glazed Walnuts.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Glazed Walnuts:

• Boiled California Red Kidney Beans have 2.3 times more Iron, 1.8 times more Potassium and 10.7 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 111.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Glazed Walnuts have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 2.6 times more Fiber than Glazed Walnuts.
• While Glazed Walnuts contain 4 times more Energy, 396.8 times more Fat, 255.1 times more Saturated Fat and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Glazed Walnuts have similar amounts of Protein per 5 oz.
• Both Boiled California Red Kidney Beans as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.