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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	16% 468kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	752% 12g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	26.5% 10g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	27.6% 276mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.17% 6.22g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 4.3 times more Vitamin B9 and 3.2 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Raw California Red Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw California Red Kidney Beans have 2.7 times more Calcium, 3.6 times more Iron, 1.2 times more Phosphorus and 3.2 times more Potassium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.4 times more Copper, 1.6 times more Selenium and 58.5 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 3.3 times more Carbohydrate, 3.5 times more Fiber and 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.9 times more Energy, 242.8 times more Fat, 148.8 times more Saturated Fat, 101.1 times more Omega 3 and 660.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.