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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	16% 468kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	NA	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	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	93% 35.3g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	NA	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	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	27.6% 276mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	62% 2112mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	NA	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.24% 8.9g	3700g per day for Men 19-50 years

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

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

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

• Raw California Red Kidney Beans have 2.7 times more Calcium, 7.2 times more Iron and 6.4 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 40.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.3 times more Carbohydrate, 6.9 times more Fiber and 2.9 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 1.5 times more Energy, 142.8 times more Fat and 99.2 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.