Comparing Nutrients in 5 ounces California Red Kidney Beans VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Walnuts	9%	84%	7%

Macro Nutrients

	California Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Energy	16% 468kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	318% 54g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	93% 35.3g	25% 9.5g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Walnuts	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	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 558μg	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Calcium	27.6% 276mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	250% 2.25mg	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	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Walnuts per 5 oz

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

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

• 5 ounces of California Red Kidney Beans have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B9 and 3.5 times more Vitamin C than Walnuts.
• While 5 oz of English Walnuts contain 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• 5 ounces of Walnuts have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 2 times more Calcium, 3.2 times more Iron and 3.4 times more Potassium than Walnuts.
• While 5 oz of English Walnuts contain 1.4 times more Copper, 3.4 times more Manganese and 1.5 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Walnuts contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 4.4 times more Carbohydrate, 3.7 times more Fiber and 1.6 times more Protein than Walnuts.
• While 5 oz of English Walnuts contain 2 times more Energy, 260.8 times more Fat, 170.2 times more Saturated Fat, 108.1 times more Omega 3 and 705.4 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6