Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Walnuts	9%	84%	7%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Walnuts	Recommended Dietary Allowance
Energy	3.96% 115kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	318% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	15% 19.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 0g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 3.44g	g per day for Men 19-50 years
Fiber	16% 6.1g	25% 9.5g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Walnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	3% 111g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Walnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Walnuts:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Vitamin K than Walnuts.
• While 5 oz of English Walnuts contain 3.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 4.4 times more Vitamin B5, 6.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 35 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Walnuts:

• 5 ounces of Canned Red Kidney Beans with Liquids have 128 times more Sodium and 19.2 times more Water than Walnuts.
• While 5 oz of English Walnuts contain 3.4 times more Calcium, 10.8 times more Copper, 2.3 times more Iron, 5.3 times more Magnesium, 11.7 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Potassium, 4.5 times more Selenium and 5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of English Walnuts contain 8.1 times more Energy, 181.1 times more Fat, 49 times more Saturated Fat, 178 times more Omega 3, 459 times more Omega 6, 1.4 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Walnuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6